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Calories in Protein, Fat and Carbohydrates
Macronutrient Calories Kilojoules
Protein 4 16.7
Fat 9 37.7
Carbohydrate 4 16.7
Yes, each gram of fat you consume provides more than twice as
many calories as a gram of protein or carbohydrate!
As an example of how these numbers are used, imagine a food
containing 10 grams of protein, 10 grams of fat, and 10 grams of
carbohydrates. That would total 170 calories:
(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x 4) = 170
In this imaginary food 40 calories come from protein, 90 calories
come from fat, and 40 calories come from carbohydrates.
Technical Notes
The Numbers Don't Always Add Up
If you check a food label you may find that the total number of
calories listed doesn't match the number you arrive at using the
4-9-4 method described above. The reason for the discrepancy
may be that the figure for carbohydrates includes insoluble fiber,
and the food manufacturer has accounted for this in their figure
for calories.
Insoluble fiber passes through your body without being
converted to a form that provides energy, or calories. Knowing
this, the manufacturer may subtract the caloric value of the
insoluble fiber (4 calories per gram) from the total calories
figure. When they do this, the 4-9-4 method will give you a higher
figure for total calories than the one you find on the food label.
You might think that you could subtract the figure for fiber from
the figure for carbohydrates to correct the discrepancy. But the
figure for fiber will likely include both soluble and insoluble fiber,
and you'd only want to subtract the insoluble fiber. Unfortunately
you have no way of knowing how much of the fiber is soluble,
and how much is insoluble.
Calories in Alcohol
You will also find that the numbers do not add up when you are
looking at the caloric value of liquor. This is because the total
calories for liquor include the calories in the alcohol, and this is
not addressed by the 4-9-4 equation.
A gram of alcohol provides 7 calories.
Our next topic discusses the proportions of the three
macronutrients necessary for a healthy diet.
click here to go back or use arrow below.
Macronutrient Calories Kilojoules
Protein 4 16.7
Fat 9 37.7
Carbohydrate 4 16.7
Yes, each gram of fat you consume provides more than twice as
many calories as a gram of protein or carbohydrate!
As an example of how these numbers are used, imagine a food
containing 10 grams of protein, 10 grams of fat, and 10 grams of
carbohydrates. That would total 170 calories:
(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x 4) = 170
In this imaginary food 40 calories come from protein, 90 calories
come from fat, and 40 calories come from carbohydrates.
Technical Notes
The Numbers Don't Always Add Up
If you check a food label you may find that the total number of
calories listed doesn't match the number you arrive at using the
4-9-4 method described above. The reason for the discrepancy
may be that the figure for carbohydrates includes insoluble fiber,
and the food manufacturer has accounted for this in their figure
for calories.
Insoluble fiber passes through your body without being
converted to a form that provides energy, or calories. Knowing
this, the manufacturer may subtract the caloric value of the
insoluble fiber (4 calories per gram) from the total calories
figure. When they do this, the 4-9-4 method will give you a higher
figure for total calories than the one you find on the food label.
You might think that you could subtract the figure for fiber from
the figure for carbohydrates to correct the discrepancy. But the
figure for fiber will likely include both soluble and insoluble fiber,
and you'd only want to subtract the insoluble fiber. Unfortunately
you have no way of knowing how much of the fiber is soluble,
and how much is insoluble.
Calories in Alcohol
You will also find that the numbers do not add up when you are
looking at the caloric value of liquor. This is because the total
calories for liquor include the calories in the alcohol, and this is
not addressed by the 4-9-4 equation.
A gram of alcohol provides 7 calories.
Our next topic discusses the proportions of the three
macronutrients necessary for a healthy diet.
click here to go back or use arrow below.
