Calorie Calculation

There are a lot calorie calculators on Google and various websites like Bodybuilding.com but what do you do if you don’t have that much time to pull up a site while your shopping? Is there a quick way to determine how many calories are in something? Of course!

To start, here’s what you need to know: protein and carbs both have 4 calories per gram and fat has 9 calories per gram. (only two numbers you need to remember)

So, if something has 20g protein, 30g carbs, and 10g fat, you’d be getting:

20 g * 4 = 80 calories from protein

30 g * 4 = 120 calories from carbs

10 g * 9 = 90 calories from fat

for a total of 80 + 120 + 90 = 290 calories from this item!

Note, this is just a quick calculation, it definitely doesn’t take into account your lifestyle, activity level, height, weight, BMR (basal metabolic rate), etc. but it gives you enough info to quickly figure out how many calories you are consuming!