Free tool
Turn grams of carbohydrate, protein, fat and alcohol into kilocalories and percent of calories, or turn a calorie target and a percent split into grams. It checks the split against the AMDR ranges from the nutrition course.
Built for NutritionEnter the grams or the split.
Energy math is a small, high-yield slice of nutrition. Encodr keeps the 4-4-9-7 values and the AMDR ranges on a spaced-repetition schedule so you can set up the calculation without looking.
Get started freeThe course uses the Atwater factors: carbohydrate 4, protein 4, fat 9 and alcohol 7 kilocalories per gram.
Food energy is the sum of grams times factor: kcal = 4 x g carbohydrate + 4 x g protein + 9 x g fat + 7 x g alcohol.
To find the share of calories from one nutrient, divide its kilocalories by the total. To go the other way, find
grams from a percent target with grams = kcal x percent / kcal per gram.
The Acceptable Macronutrient Distribution Range (AMDR) is a percent-of-energy range for each macronutrient. As the course gives it, adults get 45-65% of calories from carbohydrate, 10-35% from protein and 20-35% from fat. Ages 4-18 are 45-65%, 10-30% and 25-35%, and ages 1-3 are 45-65%, 5-20% and 30-40%. The 2023 energy report did not change these ranges.
Worked example, grams to calories: a food has 50 g carbohydrate, 20 g protein and 10 g fat. That is 50 x 4 + 20 x 4 + 10 x 9 = 200 + 80 + 90 = 370 kcal, of which fat is 90 / 370 = 24.3%. Worked example, percent to grams: at 2,000 kcal with a 50 / 20 / 30 split, carbohydrate is 2,000 x 0.50 / 4 = 250 g, protein is 2,000 x 0.20 / 4 = 100 g and fat is 2,000 x 0.30 / 9 = 66.7 g. The step-by-step method is in how to calculate macros, and the whole course is in the free Nutrition deck.
This is an educational calculator, not dietary advice. A registered dietitian can set targets for a real person.
Convert grams to calories with 4-4-9-7, turn a percent split into grams, and check it against AMDR ranges, with worked examples and the exam traps.
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