Macros guide
How many calories in protein, carbs & fat?
Last updated: July 10, 2026
Short answer: protein = 4 kcal/g, carbs = 4 kcal/g, and fat = 9 kcal/g (alcohol is 7). Fat has more than double the calories of protein or carbs gram for gram — which is why it's so easy to over- or under-eat. Set your grams with the free macro calculator.
Every calorie you eat comes from one of three macronutrients — protein, carbohydrate, or fat (plus alcohol). Knowing how much energy each one carries is the key to reading a nutrition label, counting macros, and understanding why some foods are so much more calorie-dense than others.
Calories per gram, by macronutrient
| Macronutrient | Calories | What it does |
|---|---|---|
| Protein | 4 kcal per gram | Builds and repairs muscle; the most filling macro. |
| Carbohydrate | 4 kcal per gram | Your body's main quick energy source; includes sugar and fiber. |
| Fat | 9 kcal per gram | Most energy-dense; supports hormones and vitamin absorption. |
| Alcohol | 7 kcal per gram | Not a nutrient, but still adds calories your body burns first. |
| Fiber | ~2 kcal per gram | A carb your body barely digests; often subtracted as "net carbs". |
Why fat has more than double the calories
Fat packs 9 calories into every gram because its chemical bonds store more energy than the bonds in protein or carbs. In practice, that means fatty foods and oils are calorie-dense: a tablespoon of olive oil (~120 kcal) has more calories than a whole cup of many vegetables. Fat isn't "bad" — it's essential — but small amounts add up quickly, which is worth remembering in acalorie deficit.
How to count calories from macros
Multiply grams by calories per gram and add them up:
- Protein grams × 4
- Carb grams × 4
- Fat grams × 9
So 30 g protein + 40 g carbs + 15 g fat = 120 + 160 + 135 = 415 calories. This is exactly what a food label shows, and what an app totals for you when you log a meal.
How much protein per pound?
Protein is the macro most people should pay attention to. For general health, ~0.36 g per pound (0.8 g/kg) is the floor; for fat loss orbuilding muscle, aim for 0.7-1 g per pound(1.6-2.2 g/kg). Higher protein protects muscle when cutting and supplies the raw material when bulking — and because it's so filling, it makes either goal easier.
Let the app do the math
You don't need to multiply by hand. The MyPlate app reads calories and macros from a photo or barcode and totals your protein, carbs and fat automatically against your daily target. Set your targets with the macro calculator or preview your calories with the calorie calculator.
Frequently asked questions
How many calories are in a gram of protein?
Protein contains 4 calories per gram. So 30 g of protein provides about 120 calories. Protein is also the most satiating macronutrient and the raw material for muscle, which is why higher-protein diets help with both fat loss and muscle gain.
How many calories are in a gram of carbs?
Carbohydrates contain 4 calories per gram — the same as protein. That applies to both sugars and starches. Fiber is technically a carbohydrate but is barely digested, so it contributes only about 2 calories per gram, which is why some labels show "net carbs" (total carbs minus fiber).
How many calories are in a gram of fat?
Fat contains 9 calories per gram — more than double protein or carbs. That is why fatty foods and cooking oils are so calorie-dense: a single tablespoon of oil is about 120 calories. Fat is essential for hormones and absorbing vitamins A, D, E and K, so the goal is the right amount, not zero.
Is protein or carbs more calories?
They are identical — both protein and carbohydrate provide 4 calories per gram. Fat is the outlier at 9 calories per gram. So gram for gram, swapping fat for protein or carbs lowers calories, while protein has the added benefit of keeping you fuller and protecting muscle.
How much protein should I eat per pound of body weight?
For general health, about 0.36 g per pound (0.8 g/kg) is the minimum. For fat loss or building muscle, aim higher — roughly 0.7-1 g per pound of body weight (1.6-2.2 g/kg). A 160 lb (73 kg) person targeting muscle would eat around 110-160 g of protein per day.
How do I calculate the calories in my macros?
Multiply each macro's grams by its calories: protein grams × 4, carb grams × 4, and fat grams × 9, then add them up. For example, a meal with 30 g protein, 40 g carbs and 15 g fat is (30×4) + (40×4) + (15×9) = 120 + 160 + 135 = 415 calories. The macro calculator sets your targets, and an app can total this for you automatically.
How many calories are in alcohol?
Alcohol provides 7 calories per gram — closer to fat than to carbs — and those are "empty" calories with no nutrition. Your body also burns alcohol before other fuels, which can pause fat burning. Mixers add sugar calories on top, so drinks add up fast during a calorie deficit.