To calculate percent of calories from each nutrient, you will need to tally your total calories, total grams of carbohydrate, total grams of protein and total grams of fat.

Multiply total grams of carbohydrate X 4 calories/gram. This will give you calories from carbohydrates. Divide calories from carbohydrates by total calories. Multiply your answer by 100. This will give you percent of total calories from carbohydrate.

Follow the same steps for protein. For fat, multiply total grams of fat X 9 calories/gram. Follow the same steps as above for carbohydrates.

Food Item Portion

Consumed Calories (for portion eaten)

Grams of carbohydrate

Grams of protein Grams of fat

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