how to calculate calories in carbohydrates
Step 2. Convert calorie targets into grams of fat, protein and carbohydrates. For a 2,000 calorie diet and the desired 30/20/50 distribution, this amounts to 600 calories from fat, 400 from protein and 1,000 from carbohydrates.Each gram of fat contains 9 calories, so this amounts to approximately 67 grams of fat per day.Protein and carbohydrates contain 4 calories per gram, so this plan allots 100 grams of protein and 250 grams of carbohydrates. Step 3. Look up the nutrition information for all of the foods you eat.easure the number of servings of each food item you consume. Use measuring cups or a scale to calculate how many servings of each food item you consume. Step 5. Multiply the amount of fat, protein and carbohydrates in one serving of every food item you consume by the number of servings you ate.