Calculating Macros

Getting comfortable with how to fill your plate

Carbohydrates:

• 4 calories per gram
• 40% of 2,000 calories = 800 calories of carbs per day
• Total grams of carbs allowed per day = 800/4 = 200 grams

Proteins:

• 4 calories per gram
• 30% of 2,000 calories = 600 calories of protein per day
• Total grams of protein allowed per day = 600/4 = 150 grams

Fats:

• 9 calories per gram
• 30% of 2,000 calories = 600 calories of protein per day
• Total grams of fat allowed per day = 600/9 = 67 grams

Calculating Macronutrients: *based on a 2,000-calorie diet and a 40/30/30 plan (40% carbohydrates, 30% protein and 30% fat)

*These numbers should serve as a general reference. Work with your Nutrition coach to determine specific adjustments.