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How Can I Calculate Calories From Fat?

Medically reviewed by: Mary L. Gavin, MD

I know that only a certain amount of your calories should come from fat, but how do you calculate that percentage?

To calculate this, divide a food or drink's calories from fat by total calories (this information is on the product's food label) and then multiply by 100. For example, if a 300-calorie food has 60 calories from fat, divide 60 by 300 and then multiply by 100. That food has 20% of its calories from fat (60÷300=0.2 / 0.2x100=20).

  • Most kids and teens should get 25% to 35% of total calories each day from fat.
  • Toddlers ages 1 to 3 should get 30% to 40% of total calories from fat.
  • Healthy adults should get 20% to 35% of calories from mostly monounsaturated or polyunsaturated fats (from nuts and seeds and plant oils such as olive oil or canola oil, etc.).

Saturated fat and trans fat (for instance, from fatty meats or full-fat dairy products) can raise cholesterol and increase the risk of heart disease. Saturated fats should make up less than 10% of a person's daily total calories. Trans fats should be kept as low as possible.

Medically reviewed by: Mary L. Gavin, MD
Date reviewed: January 2018