As you can see, if a lot of the foods you eat are rounded, by the end of the day you can have a large discrepancy.Īdditionally, food labels differ between countries. Add that to the 27 calories from the 3g of fat and you get a total of 35 calories and not 40. Below we have the label of a popular granola bar.ġg of carbohydrate and 1g of protein is 8 calories. 1,556 calories from carbs and protein added to 477 calories from fat equals a grand total of 2,033 calories. Thus, 53g of fat x 9 calories per gram is 477 calories. Likewise, there are 9 calories per gram of fat. There are 4 calories per gram of protein and carbohydrate, so added together, we get a grand total of 389 grams (of carbs and protein), which we multiply by 4 to get 1,556 calories. The macronutrients I ended up with that day were 53g of fat, 182g of carbohydrate, and 207g of protein. Using my example above where my app said I ate 2,109 calories but my spreadsheet calculated 2,033, I can outline the discrepancy. However, the coaching spreadsheet we use (and which is common practice among many) uses mathematical formulas to calculate calories from the macro nutrient content of your diet. In the US, the FDA allows food manufactures to round the calories up or down based on specific criteria. On food labels, the macronutrients are typically correct however, the calories sometimes are not (or might not be what you expect). The problem does not lie in the spreadsheet (if the formula entered in the cell is correct), but rather the discrepancy lies in the calories listed on the food label. But, there are new athletes coming to our sport all the time though and it’s worth revisiting. Here is a video that Alberto did back in 2013 on YouTube. Not a large discrepancy, but the fact that the spreadsheet says I consumed 2,033 calories is annoying. However, when I enter the macros into my coaching spreadsheet there is a discrepancy. I entered all my food into my nutrition tracking app for the day and it states I consumed 2,109 calories.

Calorie spreadsheet