How to check macro calories
Compare the energy implied by grams with the stated calorie total.
Enter the grams
Use protein, carbohydrate and fat from the same label or log entry.
Add stated calories
Enter the calorie figure printed on the label or plan.
Read the gap
A small difference is normal; investigate a large one before trusting the food data.
What does this tool do?
Protein and carbohydrate supply about 4 kcal per gram and fat about 9 kcal per gram. Entering both the macro grams and the calorie figure shows whether a label, meal plan or food log is internally consistent.
The Formula
Calories from macros = protein × 4 + carbohydrate × 4 + fat × 9; difference = stated calories − macro caloriesFrequently Asked Questions
Why do my macros not add up exactly?
Food labels round values, and fibre, sugar alcohols or alcohol change the usable energy. A gap within about five percent is common and usually harmless.
Should I change my targets to match?
No. Use the check to catch data-entry errors and to compare labels. Week-to-week consistency matters more than a perfect daily match.