How to Count Fat & Calories
Counting calories and fat in your food may seem difficult, but it can be done and becomes easier with practice. A calorie is defined as the level of energy it takes to increase the temperature of one gram of water by one degree Celsius. For example, two grams of sugar can increase the temperature of 2,000 grams of water by eight degrees. The calories in the food measures the energy in it. There are methods to counting calories and fat that can assist you in losing weight.
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Things You'll Need
- Food scale
- Measuring cup
- List of foods and calories per gram
- Calculator
- Journal
Instructions
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Determine you many calories and fat are in the food you eat. For example, carbohydrates are equal to 4 calories per gram, proteins are equivalent to 4 calories per gram, fat is equal to 9 calories per gram, and alcohol is equal to 7 calories per gram. Fiber is not digested and you can subtract it from the total amount of carbohydrates.
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2
Measure you eat with a measuring cup or food scale to calculate the weight in grams. For example, a serving size of crackers is 14 grams or 70 calories. One package has 32 servings. You weigh them on the scale and it is 30 grams. Place the grams and calories into this equation and it will calculate how many calories was in the serving which is: 30 grams --- (70 calories/14 grams) = 150 calories
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3
Calculate fat content of food by this equation. Fat grams x 9 / total calories = percentage of fat in food. For example, one serving of 8 chips is equivalent to 10 grams of fat and contains 450 calories (10x9) / 450= 20 percent of fat.
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4
Use a food calorie guide to determine the calorie and fat count of new foods; some books even list items in restaurant chains since you cannot measure food in a restaurant.
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5
Write down calories and fat that you eat in a food journal to help you keep track if you are attempting to lose weight or just want to eat healthier.
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