Guide

One gram of carbs or protein has 4 calories, fat has 9, and alcohol has 7—use those numbers to sanity-check labels and portions.

Carbs and protein provide 4 calories per gram, fat provides 9, and label totals can shift due to fiber, sugar alcohols, alcohol, and rounding.

Carbs and protein have 4 calories per gram, fat has 9, so multiply grams by those numbers to total your meal’s calories.

Carbs and protein provide 4 calories per gram, while fat provides 9, so the same “grams” can land you in a different calorie range.

Carbs and protein yield 4 kcal per gram, fat yields 9, alcohol yields 7, and your total comes from grams multiplied by each factor.

Most single-serve Chobani high-protein yogurt cups land in the 60–200 calorie range, with plain styles lowest and mix-in cups highest.

Most casein powders land near 110–140 calories per 30–35 g scoop, with the real number set by protein, carbs, fats, and added flavoring.

Carbs and protein both yield 4 calories per gram on labels, yet food type, fiber, and cooking can shift the calories you absorb.

Many Cheerios Protein varieties list 150 calories per 1-cup serving of dry cereal, with 8 g protein; your bowl total rises with larger pours and milk.

A skinless, cooked chicken breast lands near 165 calories and 31 grams of protein per 100 grams, with totals shifting by weight, water loss, and added fat.