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Convert grams to kcal in just a few easy steps
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Learning how to count calories is a great way to help you achieve a healthy diet. While most food labels list the number of calories contained in their products, they oftentimes do not list the breakdown of which specific nutrients those calories come from. By understanding the difference between calories and grams, and learning the conversion rate, you can easily calculate how many calories are in specific nutrients.
Gram to Calories Conversion: A Quick Guide
- Fat Grams to Calories: Multiply the fat grams by 9 to calculate the calories.
- Carb Grams to Calories: Multiply the carb grams by 4 to calculate the calories.
- Protein Grams to Calories: Multiply the number of protein grams by 4 to calculate the calories.
Steps
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Look at the nutrition label. Most food labels will list how many grams of fat there are for each serving of that specific product. This is how you will calculate the calories. [1] X Trustworthy Source EatRight.org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source -
Multiply the fat grams by nine. Every gram of fat contains nine calories. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source To figure out how many calories there are in the fat content, simply multiple the fat grams by nine. [3] X Research source- For example, if there are ten grams of fat, you would multiple ten grams of fat by nine calories, for a total of 90 calories. This is how many calories there are in the fat grams.
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Calculate how many calories there are in the entire product. To figure out how many total calories there are in the fat content of a product, multiply the original number you received before, by the amount of servings there are on the label. [4] X Trustworthy Source US Food and Drug Administration U.S. government agency responsible for promoting public health Go to source- If a label states there are three servings, you would then multiply 90 by three, for a total of 270 calories.
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Know that a carbohydrate is an organic compound. Carbohydrates are made of carbon, hydrogen, and oxygen. They always contain calories (4 per gram), but calories do not automatically mean there are carbohydrates, because calories are in other macro-nutrients. [5] X Research source -
Check the nutrition label. You will see how many grams of carbohydrates there are per serving. Carbohydrates have four calories per gram. Multiply the number of carbohydrates by four to figure out how many calories there are. [6] X Research source- For example, if a product had nine grams of carbohydrates, you would use the equation (9 x 4) to get a total of 36 calories. You would use four as your multiplier because there are four calories in every one gram of carbohydrate.
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Find out the number of calories that come from protein. Proteins are also listed in grams on food labels. Just like carbohydrates, protein carries four calories per gram. Again, multiply the number of protein grams by four to receive the number of calories. [7] X Research source
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Realize the difference between a gram and a calorie. A gram is a metric unit of weight that is equal to one thousandth of a kilogram. [8] X Research source A calorie is a unit of energy that people receive from food. One pound of body fat is equal to about 3500 calories.- A gram and a calorie are different units of measure that can't be converted into one another.
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Find out for which energy source you want to measure the calories. The quantity of calories per gram of food is dependent upon its ratio of macro-nutrients. The human body can derive energy (employ calories) from three main macro-nutrients: carbohydrates, fats, and proteins. [9] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source- You can't weigh food and convert the grams into calories. You have to know how many calories there are in a specific type of macro-nutrient gram to calculate the total calories in it.
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Multiply the number of grams by the conversion number. Look on the label of the food your want to calculate the calories for. Each nutrient will be listed in grams. Once you find the one you are looking for, you can multiply that number by the number of calories that specific nutrient has in each gram. [10] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Community Q&A
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QuestionHow many calories are in 71 grams of sugar?PurplecakecarolineCommunity AnswerThere are 274.77 calories in 71 grams of sugar. There are 3.87 calories in one gram of sugar, so to calculate the number of calories in 71 grams of sugar, multiply 3.87 and 71.
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QuestionHow do I convert sugar grams into calories?ScintillacatelepsyCommunity AnswerOne gram of sugar contains 3.87 calories, so multiply the grams of sugar by 3.87 (or just 4 if you're not looking to be that precise).
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QuestionHow do I find out the amount of calories in a package of food?Community AnswerMost packaged foods have nutrition facts on them. Look for a white rectangle with black text on it. Usually it will be on the back of a package of food or the side, if it is a box. There is a lot of information but calories is usually near the top.
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References
- ↑ https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-label
- ↑ https://my.clevelandclinic.org/health/articles/4182-fat-and-calories
- ↑ https://www.nal.usda.gov/fnic/how-many-calories-are-one-gram-fat-carbohydrate-or-protein
- ↑ https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
- ↑ https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_Introductory_Biology_(CK-12)/01%3A_Introduction_to_Biology/1.10%3A_Carbohydrates
- ↑ https://www.nal.usda.gov/fnic/how-many-calories-are-one-gram-fat-carbohydrate-or-protein
- ↑ https://www.nal.usda.gov/fnic/how-many-calories-are-one-gram-fat-carbohydrate-or-protein
- ↑ http://www.convertunits.com/from/gram/to/calorie
- ↑ https://my.clevelandclinic.org/health/articles/4182-fat-and-calories
About This Article
Article Summary
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If you want to convert grams to calories, remember that there are 9 calories in a gram of fat, and 4 calories in a gram of carbohydrates or protein. For example if a food has 10 grams of fat, 14 grams of carbohydrates, and 3 grams of protein, then it would have 90 calories from fat, 56 from carbs, and 12 from protein. Read more to learn why calories and grams have such an odd relationship.
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