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How to Calculate Macronutrient

author image Pha Lo
Pha Lo has received fellowships from the American Society of Newspaper Editors and the California Women's Foundation. Her work has been published in the "San Francisco Chronicle," "Sacramento Bee," "Pacific News Service" and "Audrey Magazine." She graduated from the University of California at Berkeley with a Bachelor of Arts in political science. Lo is a nutrition educator and a certified food safety manager.
How to Calculate Macronutrient
A man is reading a nutritional label. Photo Credit: Mark Bowden/iStock/Getty Images

Macronutrients include carbohydrates, protein and fat, and are found in all foods. They provide the energy necessary to fuel daily metabolic processes and physical activities. Some people may want to calculate macronutrient intake in adherence with special diets.

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Step 1

Check nutrition labels. Identify the number of carbohydrate, protein and fat grams in each serving. Write the grams for carbohydrates, protein and fat per serving on a piece of paper.

Step 2

Multiply the grams of carbohydrates by four to obtain the calories per serving from this macronutrient. Multiply the grams of protein by four to calculate calories per serving. Multiply the grams of fat by nine for calories per serving.

Step 3

Identify your total calorie needs and write it down. Multiply your daily calorie needs by .45, or 45 percent, to identify the minimum calories from carbohydrate recommended by the U.S. Department of Agriculture. Multiply your daily calorie needs by .10, or 10 percent, for the minimum calories from protein. Multiply your daily calorie needs by .20, or 20 percent, to calculate the minimum calories from fat recommended by the USDA.

Step 4

Write down your total calorie needs. Multiply your daily calorie needs by .65, or 65 percent, to identify the upper limit of carbohydrate intake recommended by the USDA. Multiply your daily calorie needs by .15, or 15 percent, to get the recommended upper limit of protein. Multiply your daily calorie needs by .35, or 35 percent, for the upper limit of fat intake recommended by the USDA.

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