Calories Per Gram Calculator

Written by Noleen Arendse
Reviewed by Gareth Chapman

There are 4 calories per gram of protein and carbohydrates, and 9 calories per gram of fat. This easy-to-use calculator will help you work out how many calories come from protein, fats or carbs in a meal as well as the overall calorie count. 

If you know the grams for protein, carbs, and fats in a certain meal, simply enter the grams into this calculator to work out the number of calories.

calories per gram

Table Contents

Calories Per Gram Calculator

Calories Per Gram Calculator

Calories from protein:
Calories from fat:
Calories from carbs:
Total Calories:

How to calculate calories per gram

There are 4 calories per gram of protein and carbohydrates. Fat has 9 calories per gram. 

To work out how many calories per gram of protein or carbs, simply multiply the grams by 4. For fat, you’d multiply the grams by 9. 

For example, if you have 30g of carbs, it would be 120 calories. Whereas 30g of fat would be 270 calories.

Calories per gram of protein = 4, calories per gram of fat = 9, Calories per gram of carb = 4

What are carbohydrates, proteins and fats?

Carbohydrates, proteins, and fats are the three macronutrients found in food. They play an important role in providing our bodies with energy, and building materials to heal and grow, they also support various bodily functions.

Balancing the number of carbohydrates, proteins, and fats you eat is important for a healthy and well-balanced diet. The optimal amounts of each macronutrient can vary depending on your needs, activity levels, and health goals.

If calculating and balancing your macronutrients is too time consuming or complicated, then following a weight loss running app like Joggo will be helpful. Joggo customizes a meal plan for you plus also provides recipes. Have a look at this sample Joggo meal plan to see how easy it is. 


Carbohydrates are molecules that consist of carbon, hydrogen, and oxygen. They are the primary source of energy for the body.

You get two types of carbs: simple carbohydrates (sugars) and complex carbohydrates (starches and fibers). Carbs are found in foods such as grains, fruits, vegetables, and dairy products.

During digestion, carbohydrates are broken down into glucose, which is used by the body for immediate energy. It can also be stored in the liver and muscles as glycogen for later use.


Proteins are complex molecules that consist of amino acids. They are essential for building, repairing, and maintaining tissues in the body. This includes muscles, organs, and skin.

These molecules also play a role in enzyme production, regulating hormones, and supporting the immune system.

When consumed, proteins are broken down into amino acids that are used to build and repair body tissues and perform vital functions throughout the body.

Foods that contain protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.


Fats or lipids, are molecules that consist of carbon, hydrogen, and oxygen. They are a concentrated form of energy and provide insulation, cushioning for organs, and help in the absorption of fat-soluble vitamins like vitamin E.

There are two types of fat: saturated and unsaturated fats.

Saturated fats are usually solid at room temperature, and are found in animal products and some plant oils. Unsaturated fats are usually liquid at room temperature, and are found in foods like nuts, seeds, avocados, and vegetable oils.

Carbohydrates, proteins and fats are the three main macronutrients that your body needs for energy and vital bodily functions. Keeping these three balanced is key to maintaining a healthy diet.

What is a calorie?

A calorie is a unit of measurement that quantifies the amount of energy we get from food or we burn through physical activity. It’s often used to describe the amount of energy provided by nutrients such as carbohydrates, proteins, and fats.

A calorie is the amount of heat energy required to raise the temperature of 1 gram of water by 1 degree Celsius. In the context of nutrition, calories are used to express the energy value of food and drinks.

Calories are not inherently “good” or “bad” but are a measure of energy. To maintain a healthy weight, you need to eat as many calories as your burn.

To lose weight, you’ll need to eat fewer calories than you burn. Your body will then convert stored fat into energy because you have not eaten enough calories.

If you eat more calories than you burn, you’ll gain fat because your body will convert excess calories into fat for storage.  

A calorie is the measure of energy we get from food or energy we burn. It's the amount of heat energy required to heat 1g of water by 1 degree Celsius.

What is a gram?

A gram (g) is a unit of measurement used to quantify mass or weight. It’s a metric unit in the International System of Units (SI). One ounce is approximately 28.35 grams.

The gram is widely used to measure the weight of various objects, ingredients in recipes, and portions of food. 

A gram is a unit of measurement. One ounce is equal to 28.35 grams.

How many calories in 1 pound of fat?

One pound of body fat contains approximately 3,500 calories. If you want to lose 1 pound of body fat, you need a deficit of 3,500 calories.

One kilogram of body fat is estimated to contain around 7,700 calories. To lose one kilogram of body fat, you need to create a deficit of 7,700 calories. 

The best way to achieve this is through a healthy diet and exercise. A healthy calorie deficit is about 500 calories a day. This will allow you to burn about 1 pound of fat in a week.

A good starting point is to work out how many calories a day to lose weight. Creating a calorie deficit through a combination of healthy eating and regular exercise is recommended for gradual and sustainable weight loss. 

One pound of fat contains about 3,500 calories. One kilogram of fat, contains about 7,700 calories.

What nutrient has the most calories per gram?

Of the three nutrients — carbs, proteins and fats — Fats have the highest number of calories per gram (about 9 calories per gram).  Whereas both carbohydrates and proteins provide approximately 4 calories per gram.

Fats have a greater concentration of carbon and hydrogen atoms compared to proteins and carbs. These bonds store more energy which is released during metabolism. 

Although fats have more energy, it’s best to consume them in moderation in conjunction with a healthy diet and lifestyle. Excessive intake of high-fat foods can cause weight gain and increase the risk of certain health conditions. Choose healthier sources of fats, such as unsaturated fats found in nuts, seeds, avocados, and fatty fish, while limiting saturated and trans fats.

Fats have the most calories per gram compared to proteins and fats. One gram of fat is 9 calories.


One gram of protein is 4 calories. One gram of carbohydrates is also 4 calories.

For carbs and proteins, 200 calories is about 50g. For fats, 200 calories is 22.2g. 

Fat has more carbon and hydrogen atoms. The bonds between these atoms stores significantly more energy. When fats are broken down, more energy is released compared to other nutrients which is why it has 9 calories per gram.

For fats, 700 calories is about 77.78g. For carbohydrates and proteins 700 calories is about 175g. 

One kilogram of fat is about 7,700 calories.

Overall Summary

  • Calories per gram of protein = 4 calories
  • Calories per gram of carbohydrates = 4 calories
  • Calories per gram of fat = 9 calories