4. Finally, divide your calorie amounts by its calorie-per-gram number.
Here’s how I would calculate my calories for each macronutrient:
- Carbs: 2,300 x 0.50 equals 1,150. I eat 1,150 calories worth of carbs each day (hello, extra slice of toast).
- Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
- Fats: 2,300 x 0.25 equals 575. I also get 575 calories comprised of dietary fat.
To calculate the actual gram amounts:
- Carbs (four calories per gram): 1,150 divided by 4 equals 287.5 grams of carbs.
- Protein (four calories per gram): 575 divided by 4 equals 143.75 grams of protein
- Fat (nine calories per gram): 575 divided by 9 equals 63.8 grams of fat.
If you don’t like math, don’t fret. The internet is home to a range of macronutrient calculators that will do the math for you.
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