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Nutrition / BOLD PERFORMANCE TOOLKIT

# Calories from macros

See the energy represented by protein, carbs, and fat.

### Make it your own.

Change the example numbers to match your plan.

Protein (g)Carbohydrate (g)Fat (g)

YOUR RESULTS

Total energy

455 kcal

From protein

120 kcal

From carbohydrate

200 kcal

From fat

135 kcal

Uses general 4/4/9 calorie factors. Label rounding, fiber, and sugar alcohols can cause differences.

Enable JavaScript to update this tool. The values shown are examples.

PUT IT INTO PRACTICE

## How to use this tool.

Check the energy represented by the protein, carbohydrate, and fat amounts you enter.

1.  Enter protein and carbohydrate in grams.
2.  Enter fat in grams using the same serving or daily total.
3.  Review total energy and the contribution from each macro.

### A worked example.

30 g protein, 50 g carbohydrate, and 15 g fat produce 455 kcal: (30 × 4) + (50 × 4) + (15 × 9).

Example inputs illustrate how the tool works.

## Know what the numbers mean.

This uses general factors of 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat. Food labels may differ because of rounding, fiber, sugar alcohols, or other energy sources. The result does not establish your calorie needs.

Your inputs stay in this browser tab. Nothing is sent to Brock. Reloading resets your inputs.

These tools organize targets you already have. For individual nutrition needs, consult a registered dietitian. [Learn how to read food labels from the FDA.](https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label)

[Talk through your training goals](https://bold-performance.vercel.app/contact)

KEEP EXPLORING

## More for your training.

[

### Macro target planner

Convert your own calorie target and macro split into grams.

](https://bold-performance.vercel.app/tools/macro-split)[

### Protein per meal

Divide your chosen daily protein target across meals.

](https://bold-performance.vercel.app/tools/protein-planner)[

### Hydration progress

Compare your recorded water with a goal you choose.

](https://bold-performance.vercel.app/tools/hydration-tracker)

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Source: https://bold-performance.vercel.app/tools/macro-calories

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