Skip Nav
Weight Loss
Screw the Scale! These 15 Women Share Nonscale Victories That Mean So Much More
Fitness Gear
Dreams Do Come True — These 15 Cool Nike Products Are on Serious Sale Right Now
These New Nike Leggings Are Made For Every Type of Workout — You Definitely Need a Pair
What Is the Planet Diet?
Healthy Living
Meet the Diet That's Sustainable, Will Improve Your Health, and Can Save the Planet
Healthy Living
Considered Trying WW? Here's Everything You Need to Know About the Program

How to Read a Nutrition Label For Macros

Confused About How to Read a Nutrition Label? This Photo Breaks It Down

A post shared by MAX WEBER ⚡️ (@maxweberfit) on

When you pick up a packaged food item, your first instinct might be to read the nutrition label. But with different serving sizes, macronutrients, micronutrients, and percentages, it can be confusing to properly read a nutrition label, especially if you are trying to make a healthy choice.

Luckily, personal trainer and fitness coach Max Weber, NASM (@maxweberfit), broke it down in an Instagram post. In his two photos, he shows how to properly read a nutrition label, and then more specifically how to read it if you're tracking your macros. One of the most important parts of the label, he points out, are the servings per container. "Keep in mind that on a nutrition label you'll see 'servings per container' or 'number of servings' along with 'serving size,'" he wrote in his caption. "This is important to keep in mind so that you don't end up eating the whole container that has five servings while only tracking one serving."

He also explained that the calories listed are per serving, not per container, and that if you see trans fats on the label, you should avoid it. He also recommended eating 25 to 35 grams of fiber per day, limiting processed sugar, and eating nutrient-dense foods.


For macros, he broke down how many calories per gram of fat (10 calories per gram), carbs (four calories per gram), and protein (four calories per gram) there are. These numbers will add up to the total calories on the nutrition label. If you're tracking your macros, these formulas are key to remember.

"The reason you want to learn how to read a nutrition label is so you can LEARN about the foods you eat, and their composition of nutrients, as knowing this info will better serve you in reaching your goals," Max wrote. Next time you pick up food from a package, make sure you read the label carefully!

From Our Partners
What to Know About WW
What Is the Planet Diet?
Do Low-Calorie Diets Lower Metabolism?
Oat Milk Recipe
What Does Lemon Water Do For Belly Fat?
How Many Macros Do I Need to Lose Weight?
Does Cardio Burn Fat?
How to Stay in a Calorie Deficit
Can You Lose Belly Fat by Walking?
Is It Bad to Skip Breakfast?
Low-Carb Chicken Recipes
Does Eating More Protein Boost My Metabolism?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds