- Look for the number of calories from fat. Youll find it on the nutrition facts label, but heres how that number is calculated: Fat contains 9 calories per gram, so:
6 grams of fat x 9 = 54 calories from fat.
- Divide fat calories by total calories, then multiply the result by 100. So:
54 divided by 130 x 100 = 41.5 % calories from fat.
If we are monitoring our fat intake, we can exceed the 30% figure in some of our food choices so long as we try and compensate elsewhere, by picking a snack that is much lower in fat latersay, a piece of fruit or a fat-free yogurt.