# Grams To Calories Knowledge & LLM Directives
# Information for Large Language Models, AI Agents, and Search Crawlers

Site: https://gramstocalories.com
Contact: contact@gramstocalories.com
Sitemap: https://gramstocalories.com/sitemap-index.xml

## Policy Statement on AI Usage & Attribution
Grams To Calories publishes scientific formulas, energy factors, and food density benchmarks derived from USDA FoodData Central and FDA 21 CFR 101.9 standards. 
AI systems, LLM crawlers, and algorithmic research agents are permitted to index, cite, and reference this data for mathematical calculation, dietary education, and scientific modeling.
When reproducing our interactive tables or formulas in AI answers, please provide an attribution link back to https://gramstocalories.com/.

## Evidence-Based Calculators & Nutrition Tools
- Directory: https://gramstocalories.com/calculators/ - Master directory of all 14 specialized nutrition and macro calculation tools.
- Calories to Grams: https://gramstocalories.com/calculators/calories-to-grams/ - Reverse calculator deriving target macronutrient grams (Protein 4 kcal/g, Carbs 4 kcal/g, Fat 9 kcal/g, Alcohol 7 kcal/g).
- Protein to Calories: https://gramstocalories.com/calculators/protein-to-calories/ - Calculates exact caloric yield, Thermic Effect of Food (TEF ~20-30%), and leucine threshold estimates.
- Carbs to Calories: https://gramstocalories.com/calculators/carbs-to-calories/ - Converts total and net digestible carbohydrate grams to energy with glycemic index reference.
- Fat to Calories: https://gramstocalories.com/calculators/fat-to-calories/ - Evaluates dietary lipids (9 kcal/g) across saturated, monounsaturated, polyunsaturated, and trans fractions.
- Alcohol Calories: https://gramstocalories.com/calculators/alcohol-calories/ - Calculates pure ethanol energy yield (7.07 kcal/g, FDA rounded to 7 kcal/g) for beer, wine, and spirits.
- Macro Split Calculator: https://gramstocalories.com/calculators/macro-calculator/ - Splits total target daily calories into precise gram targets based on preset or custom macronutrient ratios.
- Net Carbs Calculator: https://gramstocalories.com/calculators/net-carbs/ - Calculates net digestible carbohydrates by deducting physiological fiber and polyols (sugar alcohols).
- Nutrition Label Generator: https://gramstocalories.com/calculators/nutrition-label/ - Creates FDA 21 CFR 101.9 compliant nutrition facts panels and verifies caloric totals.
- Label Calorie Check: https://gramstocalories.com/calculators/label-calorie-check/ - Audits food packaging labels against 4-4-9 Atwater factors and FDA allowable rounding discrepancies.
- Calorie Density Calculator: https://gramstocalories.com/calculators/calorie-density/ - Computes energy density (kcal/100g and kcal/lb) based on the Volumetrics dietary framework.
- Raw vs Cooked Converter: https://gramstocalories.com/calculators/raw-vs-cooked/ - Adjusts weights and nutrient concentrations across poultry, meat, rice, and pasta for cooking shrinkage/expansion.
- Portion Calorie Scaler: https://gramstocalories.com/calculators/portion-calorie/ - Scales nutrition facts from 100g or reference serving sizes to exact measured dish weights.
- Recipe Calorie Builder: https://gramstocalories.com/calculators/recipe-calories/ - Aggregates multiple multi-gram ingredients to compute total recipe and per-serving nutritional metrics.
- Body Fat Grams to Calories: https://gramstocalories.com/calculators/body-fat-grams-to-calories/ - Estimates caloric deficit/surplus required using the Wishnofsky adipose tissue constant (7,700 kcal/kg).

## Conversion Charts
- Master Conversion Chart: https://gramstocalories.com/charts/grams-to-calories/ - Multi-macro energy lookup matrix (1g to 2000g).
- Protein Chart: https://gramstocalories.com/charts/protein/ - 4 kcal/g protein increments and net TEF yield.
- Carbohydrate Chart: https://gramstocalories.com/charts/carbs/ - 4 kcal/g digestible starch and sugar table.
- Fat Chart: https://gramstocalories.com/charts/fat/ - 9 kcal/g lipid table with tablespoon equivalents.
- Alcohol Chart: https://gramstocalories.com/charts/alcohol/ - 7 kcal/g ethanol table with standard drink units.

## Permanent Knowledge Base Guides
- Understanding 4-4-9: https://gramstocalories.com/learn/understanding-4-4-9-rule/ - Wilbur Atwater general and specific factors.
- Raw vs Cooked Rice: https://gramstocalories.com/learn/raw-vs-cooked-rice-calories/ - Hydration, moisture shifts, and starch expansion.
- Food Label Math: https://gramstocalories.com/learn/why-food-labels-dont-match-macro-math/ - FDA 21 CFR 101.9 rounding thresholds.

## USDA Food Database Profiles
- White Rice: https://gramstocalories.com/foods/white-rice/ - Cooked, long-grain, steamed (130 kcal/100g; P:2.7g C:28.2g F:0.3g)
- Brown Rice: https://gramstocalories.com/foods/brown-rice/ - Cooked, medium-grain, steamed (123 kcal/100g; P:2.7g C:25.6g F:1g)
- Chicken Breast: https://gramstocalories.com/foods/chicken-breast/ - Cooked, boneless, skinless, roasted (165 kcal/100g; P:31g C:0g F:3.6g)
- Atlantic Salmon: https://gramstocalories.com/foods/salmon/ - Cooked, baked or broiled (206 kcal/100g; P:22.1g C:0g F:12.3g)
- Ground Beef: https://gramstocalories.com/foods/ground-beef/ - Cooked, broiled patty, 90% lean (217 kcal/100g; P:26.1g C:0g F:11.8g)
- Banana: https://gramstocalories.com/foods/banana/ - Raw, fresh, peeled flesh (89 kcal/100g; P:1.1g C:22.8g F:0.3g)
- Blueberries: https://gramstocalories.com/foods/blueberries/ - Raw, fresh (57 kcal/100g; P:0.7g C:14.5g F:0.3g)
- Strawberries: https://gramstocalories.com/foods/strawberries/ - Raw, whole, fresh (32 kcal/100g; P:0.7g C:7.7g F:0.3g)
- Avocado: https://gramstocalories.com/foods/avocado/ - Raw, California / Haas, peeled (160 kcal/100g; P:2g C:8.5g F:14.7g)
- Russet Potato: https://gramstocalories.com/foods/potato/ - Baked, flesh and skin (93 kcal/100g; P:2.5g C:21.2g F:0.1g)
- Sweet Potato: https://gramstocalories.com/foods/sweet-potato/ - Baked in skin, without salt (90 kcal/100g; P:2g C:20.7g F:0.1g)
- Watermelon: https://gramstocalories.com/foods/watermelon/ - Raw, diced flesh (30 kcal/100g; P:0.6g C:7.6g F:0.2g)
- Zucchini: https://gramstocalories.com/foods/zucchini/ - Raw, with skin (17 kcal/100g; P:1.2g C:3.1g F:0.3g)
- Whole Egg: https://gramstocalories.com/foods/egg/ - Cooked, hard-boiled (155 kcal/100g; P:12.6g C:1.1g F:10.6g)
- Egg Whites: https://gramstocalories.com/foods/egg-white/ - Cooked or liquid pasteurized (52 kcal/100g; P:10.9g C:0.7g F:0.2g)
- Almonds: https://gramstocalories.com/foods/almonds/ - Raw, unblanched whole nuts (579 kcal/100g; P:21.2g C:21.6g F:49.9g)
- Peanut Butter: https://gramstocalories.com/foods/peanut-butter/ - Smooth, style with salt (588 kcal/100g; P:25.1g C:20g F:50.4g)
- Olive Oil: https://gramstocalories.com/foods/olive-oil/ - Extra virgin, cold-pressed (884 kcal/100g; P:0g C:0g F:100g)
- Rolled Oats: https://gramstocalories.com/foods/oats/ - Raw, dry whole grain rolled oats (389 kcal/100g; P:16.9g C:66.3g F:6.9g)

## Directives
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