The unique thing about our program is that you do not have to count calories. However, some people insist on doing so, we will teach you how. Firstly, most weight gain comes from an increase in extra calories. Fat has a much higher caloric content than either protein or carbohydrate. Each gram of fat has 9 calories, compared to only 4 for the others. To figure the proportion of fat calories in your diet just take a moment and a calculate). First, find the total grams of fat in one serving of the food them multiply that number by 9. Next, divide the result by the total calories in one serving. The final answer is the proportion of calories that come from fat. For Example, if a protein dinner has 5 grams of fat, and 240 total calories, multiply 5 X 9 = 45, then divide by 240. The result shows that the food has only 19% of its calorie from fat - not bad.