Guide

A macro calculator estimates calories from protein, carbs, and fat so you can match meals, snacks, and daily totals to your goal.

Carbohydrate and protein each provide 4 calories per gram, while fat provides 9, so fat raises total calories much faster.

One ounce of pure protein has about 113 calories, yet a one-ounce serving of chicken, fish, beans, or eggs can land much lower or higher.

Protein and carbs give 4 calories per gram, while fat gives 9, so fattier foods pack more energy into smaller portions.

Protein provides 4 calories per gram, so a 25-gram serving adds about 100 calories before cooking fats, sugars, or sauces change the total.

Protein and carbs each add 4 calories per gram, while fat adds 9 calories per gram, which is why fat-rich foods pack more energy into smaller portions.

Fat gives 9 calories per gram, while protein and carbohydrates give 4 calories per gram.

Fat gives 9 calories per gram, while protein and carbohydrate each give 4, which shapes how foods add up on a label.

Fat gives 9 calories per gram, carbs and protein give 4, and alcohol gives about 7.

Fat provides 9 calories per gram, while carbohydrate and protein each provide 4, which shapes how foods add up on your plate.