How to Calculate Daily Allowances Based on Calories

Carbohydrates

• 1). Convert your target percentage of carbohydrates to a decimal by using your calculator to divide the percentage by 100.
  
  Example: 45 percent would be the same as 45/100 or 0.45
  
  
• 2). Multiply the decimal representation of your target carbohydrates by your target daily calorie intake.
  
  Example: 0.45 x 1,200 calories = 540 calories of carbohydrates
  
  
• 3). Divide the calories of carbohydrates by four to convert your calories to grams.
  
  Example: 540 calories/4 (calories per gram) = 135 g of carbohydrates
  
  

Proteins

• 1). Convert your target percentage of protein to a decimal by using your calculator to divide the percentage by 100.
  
  Example: 35 percent would be the same as 35/100 or 0.35
  
  
• 2). Multiply the decimal representation of your target protein by your target daily calorie intake.
  
  Example: 0.35 x 1,200 calories = 420 calories of protein
  
  
• 3). Divide the calories of protein by four to convert your calories to grams.
  
  Example: 420 calories/4 (calories per gram) = 105 g of carbohydrates
  
  

Fat

• 1). Convert your target percentage of fat to a decimal by using your calculator to divide the percentage by 100.
  
  Example: 20 percent would be the same as 20/100 or 0.20
  
  
• 2). Multiply the decimal representation of your target fat by your target daily calorie intake.
  
  Example: 0.20 x 1,200 calories = 240 calories of fat
  
  
• 3). Divide the calories of fat by 9 to convert your calories to grams.
  
  Example: 240 calories/9 (calories per gram) = 26.7 grams of fat