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Practice Calculations
1. Jim needs to eat 2200 calories a day. His training regimen suggests 40% carbs, 30% protein and
30% fat. How many grams of carbs, protein and fat is that?
2. If a meal had 89 grams of carbs, 40 grams of protein and 14 grams of fat, what is the total
calories of the meal and what is the percent of each macronutrient?
3. A doctor has put a patient on a 1500 calorie menu. He wants 130 grams of carbs and only 40
grams of fat per day. How much protein will the patient eat?
4. If a meal plan called for 50 grams of fat and 85 grams of protein, how many grams of carbs
would be needed to make an 1800 calorie menu?
5. Total calories: 1800
Fill in the blanks
Carbs
Protein
Fat
46%
__%
__%
__ grams
75 grams
__ grams
__ calories
__ calories
672 lories
6. Total calories: 2400
Fill in the blanks
Carbs
Protein
Fat
65%
__%
__%
__ grams
__ grams
__ grams
__ calories
480 calories
___ calories
7. How many calories does this meal have: 200 grams of carbs, 90 grams of protein and 100 grams
of fat?
8. If 55% of a meal plan is carbohydrates and that is equal to 920 calories and protein is 25% of the
meal, how many grams of fat are in the meal?
ANSWERS:
1. Jim needs to eat 2200 calories a day. His training regimen suggests 40% carbs, 30% protein and
30% fat. How many grams of carbs, protein and fat is that?
a. 2200 calories x 40% = calories from carbs
2200 calories x 40% = 880 calories
b. 2200 calories x 30% = calories from protein
2200 calories x 30% = 660 calories
c. 2200 calories x 30% = calories from fat
2200 calories x 30% = 660 calories
d. Double check this by adding all the calories together: 880+660+660 = 2200
e. 880 calories from carbs / 4 calories/gram = grams of carbs
880 calories from carbs / 4 calories/gram = 220 grams of carbs
f. 660 calories from protein / 4 calories/gram = grams of protein
660 calories from protein / 4 calories/gram = 165 grams of protein
g. 660 calories from fat / 9 calories/gram = grams of fat
660 calories from fat / 9 calories/gram = 73 grams of fat
2. If a meal had 89 grams of carbs, 40 grams of protein and 14 grams of fat, what is the total
calories of the meal and what is the percent of each macronutrient?
a. 89 grams of carbs x 4 calories/gram = calories from carbs
89 grams of carbs x 4 calories/gram = 356 calories from carbs
b. 40 grams of protein x 4 calories/gram = calories from protein
40 grams of protein x 4 calories/gram = 160 calories from protein
c. 14 grams of fat x 9 calories/gram = calories from fat
14 grams of fat x 9 calories/gram = 126 calories from fat
d. Add the calories: 356+160+126 = 642 calories
e. Find the percentages
f.
g.
h.
i.
356 calories from carbs / 642 total calories = .55 or 55%
160 calories from protein/ 642 total calories = .249 or 25%
126 calories from fat / 642 total calories = .196 or 20%
Add the percents together to equal 100%: 55% + 25% + 20% = 100%
3. A doctor has put a patient on a 1500 calorie menu. He wants 130 grams of carbs and only 40
grams of fat per day. How many grams of protein will the patient eat?
a. Find the calories from each of carbs and fat
i. 130 grams of carbs x 4 calories per gram = 520 calories
ii. 40 grams of fat x 9 calories per gram = 360 calories
b. We can find how many calories are from protein by subtracting carb and fat calories
from the total calories.
i. 1500 total calories – 520 carb calories – 360 fat calories = protein calories
ii. 620 protein calories
c. Now we find how many grams are in 620 protein calories
i. 620 protein calories / 4 calories per gram = 155 grams of protein
4. If a meal plan called for 50 grams of fat and 85 grams of protein, how many grams of carbs
would be needed to make an 1800 calorie menu?
a. Find the calories from each of protein and fat
i. 50 grams of fat x 9 calories per gram = 450 fatcalories
ii. 85 grams of protein x 4 calories per gram = protein calories
b. We can find how many calories are from carbs by subtracting protein and fat calories
from the total calories.
i. 1800 total calories – 450 fat calories – 340 protein calories = carb calories
ii. 1010 carb calories
c. Now we find how many grams are in 1010 carb calories
i. 1010 carb calories / 4 calories per gram = 253 grams of protein
5. Total calories: 1800
Fill in the blanks
Carbs
Protein
Fat
46%
__%
__%
__ grams
75 grams
__ grams
__ calories
__ calories
673 calories
a. Let’s start with the first row (fill in as we go)
i. 46% of 1800 total calories = 828 calories from carbs
ii. 828 calories from carbs / 4 calories per gram = 207 grams of carbs
b. We are able to see that we have 2 of the three calorie totals. So let’s find the calories
from protein
i. 1800 total calories – 828 carb calories – 673 fat calories = 299 calories from
protein
ii. 299 calories from protein / 4 calories per gram = 75 grams of protein
c. Now that we have all the calories, we can figure the percentages too.
i. 299 protein calories / 1800 total calories = 16.6% or 17%
ii. 674 fat calories / 1800 total calories = .374 or 37%
iii. 828 carb calories / 1800 total calories = .46 or 46%
Carbs
Protein
Fat
46%
17%
37%
207 grams
75 grams
75 grams
828 calories
299 calories
674 calories
6. Total calories: 2400
Fill in the blanks
Carbs
65% __ grams
__ calories
Protein __% __ grams 480 calories
Fat
__% __ grams ___ calories
a. Let’s start with the first row (fill in as we go)
i. 65% of 2400 total calories = 1560 calories from carbs
b. We are able to see that we have 2 of the three calorie totals. So let’s find the calories
from fat
i. 2400 total calories – 1560 carb calories – 480 protein calories = 360 calories
from fat
c. Now that we have all the calories, we can figure the grams and percentages too.
i. 480 protein calories / 2400 total calories = .2 or 20%
480 protein calories / 4 calories per gram = 120 protein grams
ii. 360 fat calories / 2400 total calories = .15 or 15%
360 fat calories / 9 calories per gram = 40 grams of fat
iii. 1560 carb calories / 2400 total calories = .65 or 65%
Carbs
Protein
Fat
65%
20%
15%
390 grams
120 grams
40 grams
1560 calories
480 calories
360 calories
7. How many calories does this menu have: 200 grams of carbs, 90 grams of protein and 100
grams of fat?
a. 200 grams of carbs x 4 calories per gram = 800 calories
b. 90 grams of protein x 4 calories per gram = 360 calories
c. 100 grams of fat x 9 calorie per gram = 900 calories
d. 800 calories + 360 calories + 900 calories = 2060 total calories
8. If 55% of a meal plan is carbohydrates and that is equal to 920 calories and protein is 25% of the
meal, how many grams of fat are in the meal?
a. We know that 55% of total calories = 920 carb calories
So take 920 carb calories and divide by 55% (or 0.55) = 1672 total calories
b. We know that 25% of total calories are protein. So 1672 x 25% (or 0.25) = 418 protein
calories
c. 1672 calories – 920 carb calories – 418 protein calories = 334 fat calories
d. 334 fat calories / 9 calories per gram = 37 grams
Note:
To convert calories to grams: divide calories by the calories per gram
To convert grams to calories: multiple calories by the calories per gram
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