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The Amount of Calories in a Gram of Fat

 Calculation of Lipid Content | width=”50″ height=”19″ alt=”Next Page” align=”absmiddle”>

Since
lipid emulsions contain glycerol, the lipid emulsion does not have
9 kcal per gram* as it would if it were pure fat. To determine kcalories
supplied by lipid, multiply the volume of 10% lipid (in ml) by 1.1;
multiply the volume of 20% lipid (in ml) by 2.0.

If
lipids are not given daily, divide total kcalories supplied by fat
in one week by 7 to get an estimate of the average fat kcalories
per day.

*Note:
Some use 10 kcal/gm for lipid emulsions.

Example
Lipid Calculation

 500 ml of 10% lipid 500 ml x 1.1 kcal/ml = 550 kcal

 500 ml 20% lipid 500 ml x 2.0 kcal/ml = 1000 kcal

Practice
Calculations

page
3 of 15

• Healthy Eating
• Nutrition
• Protein

by Leaf Group

# Each Gram of Protein & Carbohydrates Contains How Many Kilocalories?

Written by Erin Coleman, R.D., L.D.; Updated July 20, 2017

### Related Articles

• 1 Nutrition Needs During Adulthood
• 2 What Are the Personal Daily Values for a Person Who Consumes 3000 Calories?
• 3 Recommended Grams of Nutrients Per Day for Healthy Weight Loss
• 4 Protein Required for a Female

Consuming the right balance of protein, carbohydrates and fat can help you maintain a healthy weight and optimize your energy levels. Protein and carbohydrates both contain 4 calories per gram, while fat provides 9 calories per gram. Calculating your calorie needs can help you determine how many grams of protein, carbohydrates and fat you should consume each day.

## Calorie Needs

The 2015 Dietary Guidelines for Americans estimates women need 1,600 to 2,000 calories, while men generally require 2,000 to 3,000 calories each day to maintain a healthy weight. Harvard Medical School suggests adults need 13 to 18 calories per pound of body weight each day to maintain their weight. Therefore, a 125-pound woman needs 1,625 to 2,250 calories each day and a 165-pound man requires 2,145 to 2,970 calories per day, depending on their activity level. Safe and effective weight loss diets for men and women usually contain 1,200 to 1,600 calories per day, according to the U.S. Department of Health and Human Services.

## Carbohydrate Requirements

The Institute of Medicine recommends adults consume 45 to 65 percent of their daily calories from carbohydrates. Since carbohydrates contain 4 calories in each gram, calculate your carb requirements by dividing 45 to 65 percent of your calorie needs by four. For example, if you require 2,000 calories per day aim to eat 900 to 1,300 calories from carbohydrates, or 225 to 325 grams of carbs each day. Healthy, nutrient-dense carbohydrates are found in fruits, vegetables, whole grains, legumes, low-fat milk, low-fat yogurt, nuts and seeds.

## Protein Requirements

Adults should consume 10 to 35 percent of their energy intake from protein, according to the Institute of Medicine. Since protein provides 4 calories per gram, if your goal is to consume 20 percent of your calories from protein youâ€™d need to eat 400 calories, or about 100 grams, of protein per day when consuming a 2,000-calorie diet. High-protein foods include lean meats, poultry, seafood, soy products, seitan, eggs, dairy foods, legumes, nuts and seeds.

## Fat Requirements

The Institute of Medicine suggests adults eat 20 to 35 percent of their daily calories from fat. Since fat provides 9 calories per gram, calculate your fat needs by dividing 20 to 35 percent of your calorie requirements by nine. Based on these recommendations you should eat 400 to 700 calories from fat, or about 44 to 78 grams of fat, each day when following a 2,000-calorie diet. To reduce your risk for heart disease, choose healthy unsaturated fats, such as vegetable oils, fish oil, hummus, avocados, nuts and seeds instead of high-fat meats, shortening, butter and full-fat dairy products.

#### References (5)

• U.S. Department of Agriculture; U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2015 to 2020
• Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
• U.S. Department of Health and Human Services: Aim for a Healthy Weight
• Institute of Medicine: Dietary Reference Intakes: Macronutrients
• U.S. Department of Agriculture; U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2015 to 2020 — Appendix 7, Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

#### Photo Credits

• calculator with pen and apple image by PaulPaladin from Fotolia.com