The ScanYourMacros journal
Small steps.
Better understanding.
Practical nutrition guides for your meals, your training, and the routines in between.
Latest nutrition insights
Start with the basicsHow to Convert Calories to Macros (Grams of Protein, Carbs, and Fat)
Turn a calorie total into grams of protein, carbs, and fat: multiply by each percentage, then divide by 4, 4, or 9. Examples from 1,600 to 2,500 calories.
How to Read a Nutrition Facts Label for Macro Tracking
Read a label in the order that matters for logging: serving size, calories, fat, carbohydrate, and protein. How to scale it, what %DV means, and per-100 g math.
Calories per Gram of Protein, Carbohydrate, and Fat: The 4-4-9 Rule
Protein and carbohydrate provide about 4 calories per gram and fat about 9. Where the numbers come from (FDA and USDA), how to calculate calories from a label, and why the math rarely matches exactly.
What Are Macronutrients? Protein, Carbs, and Fat Explained
Macronutrients are protein, carbohydrate, and fat: about 4 calories per gram for protein and carbs, 9 for fat. What each does and how to find them on a label.
Building Sustainable Nutrition Habits
Choose a small change, make it easier to repeat, and build a routine that leaves room for busy days.
Pre and Post Workout Nutrition
Practical food and timing ideas for everyday workouts, with a focus on comfort, recovery, and your overall routine.
Written by ScanYourMacros with linked sources from public health and nutrition organizations. General education, not individualized medical advice. How we create these guides