Nutrition Basics
How to read a nutrition label (macros edition)
The label has everything you need to track macros — if you know where to look and what the serving size actually means.
Where to look
- Serving size first — every number on the label is per serving, not per package. A bag that "looks like one serving" is often 2–3
- Total Carbohydrate includes fiber and sugar — the "Dietary Fiber" sub-line is already counted inside the total, not extra
- Total Fat includes the saturated and trans fat sub-lines, same logic — they're a breakdown, not additional grams
- Protein is usually the simplest line, listed directly in grams per serving
Common mistake
Multiplying by the wrong number of servings is the single biggest source of tracking error. Before logging a food, check how many servings you're actually eating and multiply every number on the label accordingly — not just the calories.
Keep reading: High-protein foods list · Macro calculator · Macros for fat loss