I know that only a certain amount of your calories should come from fat, but how do you calculate that percentage? – Brian 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. Back to Articles Related Articles Figuring Out Food Labels Find out how to make healthy food choices for your family by reading food labels. Read More Fats Some fats are good for kids and an important part of a healthy diet. Here's what parents should know. Read More Cholesterol Most parents probably don't think about what cholesterol means for their kids. But high cholesterol is a risk factor for heart disease, which has its roots in childhood. Read More MyPlate Food Guide The USDA's food guide icon is designed to make meal planning easy. Here's how to get MyPlate onto your table. Read More Figuring Out Fat and Calories From all you hear, you'd think fat and calories are really bad for you, but we all need a certain amount of them in our diets. Find out the truth about fat and calories. Read More Food Labels Look at any packaged food and you'll see the food label. This nutrition facts label gives the lowdown on everything from calories to cholesterol. Read more about food labels. Read More Smart Supermarket Shopping You don't need to be a dietitian to figure out how to make healthy food choices. Before grabbing a shopping cart and heading for the aisles, read this article to make grocery shopping a snap. Read More Learning About Fats How much fat should be in your daily diet? Find out in this article for kids. Read More Figuring Out Food Labels The food label on a food package is a lot like the table of contents in a book - it tells you exactly what the food contains. Read our article for kids for more about food labels. Read More Go, Slow, and Whoa! A Kid's Guide to Eating Right Want to eat healthier? It's easy when you learn the difference between Go, Slow, and Whoa foods! Read More MyPlate Food Guide MyPlate is designed to make it easier to understand healthy eating. Read More How Much Food Should I Eat? Lots of us don't realize we're eating too much because we've become so used to large portions. This article for teens helps you take control of your plate. Read More Learning About Calories You've probably heard about calories. Are they good or bad for you? Find out in this article for kids. Read More Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.