How can you count your protein, fat and carbohydrate calories?

Caloric value: Carbs and protein provide 4kcal (just consider these calories) per gram. Fat contains 9 calories per gram. But for watching your weight, one must consider the magic of insulin. It stores fat - big time! so keep Insulin low by avoiding sweets and starches. Use green veggies as a sole source of carbohydrates to optimize your weight. It doesn't get any simpler or more successful than that.