🍽️ Grams to Calories Calculator
Add up macro nutrients and instantly see total calories.
Ideal for meal planning, nutrition coaching, and logging recipes when you know the gram amounts of each macro.
4 cal per gram
4 cal per gram
9 cal per gram
2 cal per gram
7 cal per gram
Total calories from all macros
380 kcal
Macro Breakdown
How to Use This Calculator
Enter macro grams
Input the gram amount for protein, carbohydrates, fat, fiber, and alcohol.
Review the totals
The calculator multiplies grams by the calorie factors to show per-macro and total calories.
Use in meal plans
Copy the breakdown into your food log, menu planner, or nutrition report.
Formula
Calories = Protein(g) × 4 + Carbs(g) × 4 + Fat(g) × 9 + Fiber(g) × 2 + Alcohol(g) × 7
Fiber is optionally counted at 2 kcal/g to approximate net contributions.
Adjust factors manually if following a different nutrition guideline.
Use the formula breakdown to confirm the calculation logic or perform the conversion manually if needed.
Full Description
Nutrition labels and recipe books often list macros in grams. Converting those numbers to calories helps you hit daily targets and compare meals quickly. This calculator handles the common macro groups and includes fiber and alcohol for flexible planning.
The calorie factors follow USDA guidelines: protein and carbohydrates at 4 kcal per gram, fat at 9 kcal/g, alcohol at 7 kcal/g, and fiber approximated at 2 kcal/g to reflect partial digestibility.
Use it for macro-based diets, training programs, or simply to understand where your calories come from within a meal.
Frequently Asked Questions
Why does fiber count as 2 calories per gram?
Most soluble fiber ferments in the gut, contributing about 2 kcal per gram on average. Adjust to 0 if you track net carbs only.
Can I ignore alcohol?
Yes. Leave the alcohol field at zero if not required. The calculator will still total the other macros.
How precise are the calorie factors?
They use standard Atwater factors. Real foods may vary slightly, but these values match most nutrition databases.
What about sugar or saturated fat?
Sugars and starches fall under carbohydrates; saturated fat is included in total fat. Use detailed breakdowns only if needed for specific goals.