Overview
This tool converts macronutrient grams into calories using common Atwater factors. It helps explain energy sources but does not measure food quality or health impact.
Formula
Carbohydrates and protein provide 4 kcal/g, fat 9 and alcohol 7. These are averages, not exact values for every food.
How it works
Enter grams
Use label data or a reliable estimate.
Read calories
Total energy and its sources appear.
Compare percentages
The shares help explain meal balance.
Worked examples
50 g carbs, 25 g protein, 20 g fat
Total 480 kcal: 200 from carbs, 100 from protein and 180 from fat.
Adding 10 g alcohol
Adds 70 kcal for a total of 550 kcal.
Frequently asked questions
Does 4 apply to all carbs?
It is an average. Fiber and sugar alcohols may use different values on labels.
Why is fat higher?
Fat provides 9 kcal/g versus 4 for carbs and protein.
Is alcohol nutritious?
No. It adds calories without essential nutrients and carries health risks.
Can I use it for precise calorie tracking?
Treat it as an estimate; labels and actual measurements are more precise. Do not let tracking become a source of anxiety.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.