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.
- 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.
PUT IT INTO PRACTICE
How to use this tool.
Check the energy represented by the protein, carbohydrate, and fat amounts you enter.
- Enter protein and carbohydrate in grams.
- Enter fat in grams using the same serving or daily total.
- Review total energy and the contribution from each macro.
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.
Talk through your training goals