Calories per gram
Protein and carbohydrate each provide about 4 kcal per gram, and fat provides about 9. That is why a gram of fat adds more than twice the energy of a gram of protein or carbohydrate, and why tracking by weight and by calories can tell different stories.
A worked example
Take 2,173 kcal a day split 30% protein, 30% fat and 40% carbohydrate. Protein is 2,173 × 0.30 ÷ 4, about 163 g. Carbohydrate is 2,173 × 0.40 ÷ 4, about 217.3 g. Fat is 2,173 × 0.30 ÷ 9, about 72.4 g. This is the labelled example in the TDEE & macro calculator.
Splits and targets
A split is a way to explore how a calorie level could be divided, not a prescription. Many people track calories and protein and leave the rest to follow. Targets in One Fitness Hub are estimates for adults 18 and over, not medical or dietary advice.
Logging
Each logged food carries its calories, protein, carbohydrate and fat, so a day's totals can be compared with your targets without doing the arithmetic yourself.
Starting simply
A simple place to start is a daily calorie figure and a protein figure, then watching carbohydrate and fat fall where they may. If you want finer control, set a split in the calculator and compare the grams with what you actually log. Weighing food on a scale and using a barcode or library entry gives more reliable grams than estimating by eye.
In One Fitness Hub
- Nutrition records calories, protein, carbs and fat for every food, from the library, a barcode or a label.
- The recipe builder works out calories and macros per serving for a dish you cook.
- The TDEE & macro calculator lets you change the split and see the grams change.
Common questions
Do I need to count macros?
Not necessarily. Many people track calories and protein only. One Fitness Hub records all four, so you can look at as much or as little as you want.
Why does fat have 9 calories per gram?
Fat carries more energy per gram than protein or carbohydrate, which each carry about 4.
Can I explore a different split?
Yes. In the TDEE & macro calculator, change the percentages and the grams update at once.
Related terms
- TDEE: TDEE, or total daily energy expenditure, is an estimate of all the calories you use in a day, including resting energy and activity.
- BMR: BMR, or basal metabolic rate, is an estimate of the energy your body uses at rest, before any daily activity.
- Fasting window: A fasting window is the stretch of time, usually a set number of hours, during which you choose not to eat, followed by an eating window.
Keep reading
General education and fitness estimates, not medical or dietary advice. Figures from the app are informational and are not reviewed by a certified personal trainer.