How are the percentages of the macros in food items calculated?

The energy percentages (E%) for macronutrient intake are calculated based on where the calories in your food come from. It's important to note that the calorie content of protein, carbohydrates, and fat is not the same:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

Example Calculation:

Let’s use 100 grams of cottage cheese (4% fat) as an example:

• Total Calories: 93

1. Protein:

• Amount: 12 grams
• Calories: 12×4= 48
• Energy Percentage: 48/93 = 52 %

2. Carbohydrates:

• Amount: 2.1 grams
• Calories: 2.1×4=8.4
• Energy Percentage: 8.4/93 = 9 %

3. Fat:

• Amount: 4 grams
• Calories: 4×9=36
• Energy Percentage: 36/93 = 38 %

Final Breakdown:

• Protein: ~52 E%
• Carbohydrates: ~9 E%
• Fat: ~38 E%

This method helps you understand how much each macronutrient contributes to the total calories in your food.

Updated on: 30/01/2025