Eating Calories under Macros

Ok, how in the world do I eat my calories but stay under my macros?

Fat has 9 calories per gram.
Protein and Carbs have 4 calories per gram.

Generally speaking, if you eat your intended calories you will also be eating all of your macronutrients, however you could be over in one or more macronutrients and also under in one or more. So for example you could go over protein by a few grams, under carb by a few grams, and hit your fat target, or you could go over on fat and under on both carbs and protein/etc.


In theory (but not in practice) if you exactly hit your macronutrient targets you would also exactly hit your calorie target.

Just log for a while and then look at where you are falling short or going over and if there's a pattern of being over in one thing and under in another decide if you think it is a problem and adjust.

Based on my quick look you are trying to do 40-40-20, with 20% the fat. Today fat was over and protein was under, but it's not clear that's going to be a problem regularly. If it is you can decide if you need to cut out/reduce some of the sources of fat or make sure more of your fat comes with protein too.