How many calories are in one gram of protein, carbohydrate, and fat?

Protein and carbohydrates each provide 4 calories per gram (4 kcal/g), while dietary fats provide 9 calories per gram (9 kcal/g).

🥗 Precision Nutritional Macro Distribution

Macronutrient Calculator

Calculate your daily target grams of Protein, Carbohydrates, and Dietary Fats based on caloric goals and diet protocols.

Daily Calorie Target (kcal):

kcal

Nutritional Diet Protocol:

Body Weight (optional for protein ratio):

lbs

Calorie Presets:

Fat Loss (1,800 kcal) Body Recomp (2,200 kcal) Muscle Hypertrophy (2,800 kcal) Keto Plan (2,000 kcal)

Protein (4 kcal/g)

165 g

660 kcal (30%)

0.94 g/lb body weight

Carbohydrates (4 kcal/g)

220 g

880 kcal (40%)

Energy & Glycogen

Dietary Fats (9 kcal/g)

73 g

660 kcal (30%)

Hormone Health & Satiety

Meal Slot	Target Calories	Protein	Carbs	Fats

Macronutrients are chemical substances required in large amounts by the human body:

Protein ($4\text{ kcal/g}$): Essential for muscle protein synthesis (MPS), tissue repair, and enzyme production. Active individuals require $0.8$ to $1.2\text{ g/lb}$ ($1.6 - 2.4\text{ g/kg}$).
Carbohydrates ($4\text{ kcal/g}$): The body's primary fuel source for high-intensity training, brain function, and cellular energy.
Fats ($9\text{ kcal/g}$): Critical for cell membrane integrity, lipid-soluble vitamin absorption (A, D, E, K), and hormone regulation.