Calorie and macro basics: a one-page printable
Calories per gram, grams to calories and back, with worked examples. Good for intro lessons, new clients and anyone learning to read a label.
Every number on the sheet is computed from the same data as the rest of the site, and the sheet ends with its source and the address of this page, so a printed copy can be traced back. Free to print, share and pin; please keep the footer.
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Calorie and macro basics
The arithmetic behind every calorie count
| Nutrient | Calories per gram |
|---|---|
| Protein | 4 kcal |
| Carbohydrate | 4 kcal |
| Fat | 9 kcal |
| Alcohol | 7 kcal |
These are the Atwater general factors of USDA Agriculture Handbook No. 74. A food label or database may use a food-specific factor and land a little higher or lower.
| Step | Sum | Calories |
|---|---|---|
| Protein | 30 g × 4 | 120 |
| Carbohydrate | 40 g × 4 | 160 |
| Fat | 10 g × 9 | 90 |
| Total | 120 + 160 + 90 | 370 kcal |
| Nutrient | Share of calories | Sum | Grams |
|---|---|---|---|
| Protein | 25% | 2,000 × 25% ÷ 4 | 125 g |
| Carbohydrate | 50% | 2,000 × 50% ÷ 4 | 250 g |
| Fat | 25% | 2,000 × 25% ÷ 9 | 55.6 g |
The 2,000 kcal and the percentages are round numbers chosen to show the arithmetic, not a recommendation for anyone.
| Convert | Multiply by | Example |
|---|---|---|
| kcal to kJ | 4.184 | 100 kcal = 418.4 kJ |
| kJ to kcal | 1 ÷ 4.184 | 418.4 kJ = 100 kcal |
A Calorie with a capital C on a label is a kilocalorie (kcal): the same unit.
Sources: USDA Agriculture Handbook No. 74 (Merrill and Watt, 1973): Atwater general factors; FAO/WHO/UNU Expert Consultation on Human Energy Requirements (2001): 1 kcal = 4.184 kJ.
Want the full table or a live tool?
Teaching with it? Print as many copies as you need. The sheet is a snapshot: the linked pages always hold the current numbers.
Turn the sheet into a daily log
A printed sheet shows the numbers once. CalorTracker logs what you eat by photo, voice or text and keeps the running total for you. Free to start.
Start free on the webThis is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.