I want my low fat diet at around 20% what can I do to achieve this?

[bubbly]

I want my low fat diet at around 20% what can I do to achieve this? I have 3pieces of chicken (skin removed) on one day and salt water fish the next day.i eat this with white rice (1/2 plate )in the afternoon with boiled vegetables and pita bread in the night. no cooking oil in my diet. Mornings I have a bowl of oats with 1 cup of soya milk or 1/2 cup of full cream milk.i also have around three cups of tea with 0% fat free milk.i have to lose around 20 kgs
with this diet i am already losing around 1 kg per week, i hate brown rice....can u tell me if my total fat intake is around 20%?thanks