Carbs, protein and fat are the three macronutrients in the diet. Unlike micronutrients, macronutrients are needed in large quantities to give the body energy and promote proper daily functioning. To determine the calorie contents of these nutrients, you will need basic math skills and the aid of a nutrition label.
Step 1
Determine the amount of carbs per serving. Look in the box for "Total Carbohydrate" or "Total Carb." and write this number down. Use 46 g as an example.
Step 2
Inspect the ingredient label for the protein content per serving. Look for "Protein" in the box and write this number down. Use 22 g for an example.
Step 3
Look for the amount of fat per serving. Look for "Total Fat" and write down this number. Use 10 g for an example.
Step 4
Calculate your caloric amounts per macronutrient. Fat contains 9 calories per gram and both carbs and protein contain 4 calories per gram. Use the examples from steps 1, 2 and 3 to determine the calories. Multiply 46 x 4 and 22 x 4 to get your carb and protein calories. This would come out to 184 calories from carbs and 88 calories from protein. Multiply 10 x 9 to determine your calories from fat. This would come out out 90 calories. Add all of these numbers together to get your total calories per serving. The equation would be 184 + 88 + 90 = 362 calories.
Step 5
Take into consideration the amount of servings you consume. If you eat two cups of granola that has 45 g of carbs, 12 g of protein and 9 g of fat per cup, you need to double your amounts to get your calories. This would then be 90 g of carbs, 24 g of protein and 18 g of fat. You would in turn be getting 360 calories from carbs, 96 calories from protein and 168 calories from fat.
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