Guide

Carbohydrates and protein each provide 4 calories per gram, while fat provides 9 calories per gram.

Carbs and protein each provide 4 calories per gram, so equal grams of either macronutrient add the same energy to a meal.

Fat provides 9 calories per gram, while protein and carbohydrate each provide 4 calories per gram.

Carbohydrate and protein each provide 4 calories per gram, fat provides 9, and alcohol provides 7.

A whey protein shake mixed with water often lands between 90 and 150 calories per scoop, depending on the powder’s protein, carbs, and fat.

Most Yoplait Protein cups list 100 calories per serving, and flavor swaps rarely change it—your label is the final word.

Most vanilla whey protein powders land around 110–150 calories per scoop, with the swing driven by scoop size, protein percent, and added carbs or fats.

A protein shake often lands between 150 and 400 calories, with the total shifting based on your liquid, scoop size, and add-ins.

Carbs and protein give 4 calories per gram, fat gives 9, so you can total a meal by multiplying grams and adding.

Fat has 9 calories per gram, carbs and protein have 4, so macro grams on a label tell you where most of a food’s calories come from.