TempoLife › Features › Nutrition quizzes and certificates › macros-basics

Macronutrients basics

Ten questions on protein, carbohydrate and fat: how much energy each carries, what they do, and where they come from. The energy figures are the standard Atwater values.

10questions

70%pass mark

a few minutestime

Pick one answer per question and submit. You will get your score, the correct answers and an explanation for each. Score 70% or more to earn a certificate.

1. How many kilocalories are in one gram of protein?

0 kcal

4 kcal

7 kcal

9 kcal

2. How many kilocalories are in one gram of fat?

2 kcal

4 kcal

7 kcal

9 kcal

3. How many kilocalories are in one gram of carbohydrate?

4 kcal

7 kcal

9 kcal

12 kcal

4. Alcohol is not a macronutrient your body needs, but it carries energy — roughly:

0 kcal per gram

2 kcal per gram

7 kcal per gram

15 kcal per gram

5. Which nutrient is most consistently linked with feeling full after a meal?

Sugar

Protein

Saturated fat

Salt

6. A "complete" protein is one that:

Has no fat

Contains all nine essential amino acids in useful amounts

Is from animals only

Has been cooked

7. Fibre is best described as:

A type of protein

A carbohydrate the body cannot fully digest

A vitamin

A kind of fat

8. Which of these is the richest protein source per 100 g?

Chicken breast

White rice

Apple

Olive oil

9. A meal is "800 kcal". If 40 g of it is fat, how many of those calories are from fat?

160 kcal

280 kcal

360 kcal

400 kcal

10. The main everyday role of dietary fat, besides energy, is:

Building muscle directly

Absorbing fat-soluble vitamins (A, D, E, K) and supplying essential fatty acids

Replacing water

Lowering blood sugar

If you pass, name the certificate

Display name for the certificate (optional)

Issue a certificate if I pass

No email is stored. The verification page will show only this name, the quiz, your score and the date.

Source: Standard public guidance (EU food labelling rules, EFSA reference values, Atwater energy factors) · checked 2026-09-02

All quizzes