Three nutrients provide almost all your calories
Protein and carbohydrate each provide about 4 calories per gram. Fat provides about 9 calories per gram. Alcohol, which is not a nutrient, provides about 7. This is why fat is the most calorie-dense of the three.
Protein
Protein is used to build and repair tissue and to make enzymes and hormones. Common sources are meat, fish, eggs, dairy, beans, lentils, tofu and nuts.
Carbohydrate
Carbohydrate is the body’s main fuel, and the brain relies on glucose in particular. Whole grains, fruit, vegetables and pulses also bring fibre, which supports digestion. Sugary drinks and sweets are carbohydrate too, but they bring little else.
Fat
Fat provides energy, helps you absorb vitamins A, D, E and K, and is part of every cell. Fats from foods such as olive oil, nuts, seeds and oily fish are mostly unsaturated. Dietary guidance generally suggests keeping saturated fat lower.
There is no single right split
US dietary guidance gives adults a broad range: roughly 45 to 65 percent of calories from carbohydrate, 20 to 35 percent from fat and 10 to 35 percent from protein. Where you sit inside those ranges depends on your preferences, your activity and your health.
How the numbers add up
A meal with 30 g of protein, 60 g of carbohydrate and 20 g of fat comes to 120 + 240 + 180 = 540 calories. That is why a small amount of oil can add as many calories as a much larger portion of vegetables.
Fudii shows the protein, carbohydrate and fat for each meal you log, so you can see these numbers without doing the arithmetic yourself.
General information, not medical or dietary advice. If you have a health condition or specific nutrition needs, talk to a doctor or registered dietitian.
