Nutrition Math Lesson

• 1 Gram of Fat contains 9 calories.

• 1 gram of carbohydrate contains 4 calories.

• 1 gram of protein contains 4 calories.

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​Nutrition Labels

Fat Calories + Carbohydrate Calories+ Protein Calories Total Calories

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​Nutrition Labels

Calories from Fat: ?

Calories from Carbohydrates: ?

Calories from Protein: ?

Total Calories = 310

How do you determine the calories from each macronutrient in this item?

Each macronutrient will show how many grams are in the food.

Grams of Fat: 3.5

Grams of Carbohydrates: 46

Grams of Protein: 29

Multiply the grams x calories per gram to find the amount of calories in each macronutrient.

Calories from fat: (3.5g x 9) 31.5

Calories from carbs: (46g x 4) 184

Calories from protein: (29g x 4) 116

Add them all up to get total calories: 31.5 + 184 + 116 = 331.5

Wait, What?????

Fiber

Fiber is considered to have no caloric value. In this case, 4 grams of the 46 total grams of carbohydrates are fiber, so the calories from carbs actually net 168 instead of 184.

Calories from fat: (3.5g x 9) 31.5

Calories from carbs: (46g x 4) 168

Calories from protein: (29g x 4) 116

Add them all up to get total calories: 31.5 + 168 + 116 = 315.5

Nutrition labels round the numbers so their math may not be 100% accurate.

Macronutrient Breakdown

In this scenario, we want 50% carbs, 30% protein, and 20% fat. How do you know if the chicken sandwich meets that goal?

Macronutrient Breakdown

Fat calories: 31.5

Carb calories: 168

Protein calories: 116

Total calories: 315.5

To find percentages of each, divide the calories for that macro by the total calories.

Macronutrient Breakdown

Carbs: 168 / 315.5 = 53%

Protein: 116 / 315.5 = 37%

Fat: 31.5 / 315.5 = 10%

Does this sandwich meet the goals of 50% carbs, 30% protein, and 20% fat?

Macronutrient Breakdown

Carbs: 160 / 360 = 44%

Protein: 56 / 360 = 16%

Fat: 144 / 360 = 40%

Does this sandwich meet the goals of 50% carbs, 30% protein, and 20% fat?