Macro Calculator
This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.
What are Macronutrients (Macros)?
In health and fitness circles, macronutrients are generally described as the chemical substances that people eat in large amounts to supply the majority of energy. They mainly consist of carbohydrates, proteins and fats. Some broader definitions also count water, oxygen, calcium, sodium, chloride and a few other compounds because the body needs them in substantial quantities. This tool, however, only estimates daily needs for carbs, protein and fat.
Micronutrients form another vital component of nutrition and include vitamins and dietary minerals such as vitamin A, copper, iron and iodine. While macronutrients are needed in gram‑scale amounts, most micronutrients are required in quantities under 100 mg per day.
Protein
Proteins are organic molecules made up of amino acids and belong to the macronutrient group. Amino acids are crucial for health, and certain ones must be obtained from food; these are called essential amino acids and are supplied to humans and other animals through protein intake.
Protein can be sourced from a wide range of animal foods (meat, dairy, etc.) as well as plant foods (beans, legumes, nuts, seeds, and the like). Some individuals also use protein supplements to support muscle growth. Though protein is indispensable in the diet, it should be consumed in moderation, and there are both more wholesome and less desirable protein options.
Healthier proteins include:
- Soy
- Beans
- Nuts
- Fish
- Skinless poultry
- Lean beef
- Pork
- Low-fat dairy products
Unhealthier proteins include:
- Fried meats
- Processed meats (deli meats, sausages, fast-food burgers etc.)
- High sugar yogurts
- Processed protein bars
- Many kinds of cheese
Carbohydrates (Carbs)
Carbohydrates, often shortened to “carbs,” are compounds that fall into the categories of sugars, starches or fibers. Simple sugars represent the most basic carbs, whereas starches and fibers are considered complex. Carbohydrates are also grouped by the number of saccharide units they contain: monosaccharides, disaccharides, oligosaccharides and polysaccharides. The first two are labeled “simple carbs,” while the latter two are “complex carbs.”
Glucose, a monosaccharide, serves as a primary energy source for humans and many animals. Larger polysaccharides such as cellulose are not readily broken down by most organisms, including people, but they still provide valuable dietary fiber that aids digestion. Consuming excessive amounts of sugar—common in processed foods—can be detrimental, whereas complex carbs found in vegetables, fruits, whole grains, legumes and other fiber‑rich foods are beneficial and essential for health.
Fat
Fats are molecules chiefly composed of carbon and hydrogen atoms. Examples include cholesterol, phospholipids and triglycerides. Although dietary fats are often portrayed as unhealthy, they fulfill structural and metabolic roles and are a necessary part of a balanced diet. They are also highly energy‑dense, making them the most efficient way to store energy.
Dietary fats are typically categorized by the type of carbon‑carbon bonds they contain. Common groups are saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats and omega‑3 fatty acids. In general, saturated and trans fats are considered less healthy, while monounsaturated, polyunsaturated and omega‑3 fats are viewed as better choices for the body.
General recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.
Daily Calorie Needs
A person’s daily calorie requirement depends on variables such as height, weight, age, activity level and the goal of maintaining, losing or gaining weight. The calculator derives its results from two formulas that estimate basal metabolic rate (BMR) or resting daily energy expenditure (RDEE). After determining BMR or RDEE, an activity multiplier is applied to predict total daily calories. The widely used Mifflin‑St Jeor equation calculates BMR from weight and height, while the Katch‑McArdle formula estimates RDEE by incorporating lean body mass, often giving a more precise figure for leaner individuals who know their body‑fat percentage.
Taking those variables into account, most adults typically require between 1,600 and 3,000 kilocalories each day. Men usually fall on the higher end of the spectrum (about 2,000‑3,000 kcal), whereas women tend to need roughly 1,600‑2,400 kcal. More active lifestyles drive the calorie target up, while a largely sedentary routine pulls it down.
Since carbs, proteins and fats supply almost all of the body’s energy, their individual daily amounts are derived from the total calorie requirement. The figures produced by this tool are approximations that follow the recommendations and reference values issued by organizations like the Academy of Nutrition and Dietetics, the CDC, the WHO, among others.
Macronutrients in Common Foods
| Food | Serving Size | Protein | Carbs | Fat |
| Fruit | ||||
| Apple | 1 (4 oz.) | 0.27g | 14.36g | 0.18g |
| Banana | 1 (6 oz.) | 1.85g | 38.85g | 0.56g |
| Grapes | 1 cup | 1.15g | 28.96g | 0.26g |
| Orange | 1 (4 oz.) | 0.79g | 11.79g | 0.23g |
| Pear | 1 (5 oz.) | 0.54g | 21.91g | 0.17g |
| Peach | 1 (6 oz.) | 1.2g | 12.59g | 0.33g |
| Pineapple | 1 cup | 0.84g | 19.58g | 0.19g |
| Strawberry | 1 cup | 1.11g | 12.75g | 0.5g |
| Watermelon | 1 cup | 0.93g | 11.48g | 0.23g |
| Vegetables | ||||
| Asparagus | 1 cup | 2.95g | 5.2g | 0.16g |
| Broccoli | 1 cup | 2.57g | 6.04g | 0.34g |
| Carrots | 1 cup | 1.19g | 12.26g | 0.31g |
| Cucumber | 4 oz. | 0.67g | 2.45g | 0.18g |
| Eggplant | 1 cup | 0.98g | 5.88g | 0.18g |
| Lettuce | 1 cup | 0.5g | 1.63g | 0.08g |
| Tomato | 1 cup | 1.58g | 7.06g | 0.36g |
| Proteins | ||||
| Beef, regular, cooked | 2 oz. | 14.2g | 0g | 10.4g |
| Chicken, cooked | 2 oz. | 16g | 0g | 1.84g |
| Tofu | 4 oz. | 7.82g | 2.72g | 3.06g |
| Egg | 1 large | 6.29g | 0.38g | 4.97g |
| Fish, Catfish, cooked | 2 oz. | 9.96g | 4.84g | 8.24g |
| Pork, cooked | 2 oz. | 15.82g | 0g | 8.26g |
| Shrimp, cooked | 2 oz. | 15.45g | 0.69g | 1.32g |
| Common Meals/Snacks | ||||
| Bread, white | 1 slice (1 oz.) | 1.91g | 12.65g | 0.82g |
| Butter | 1 tablespoon | 0.12g | 0.01g | 11.52g |
| Caesar salad | 3 cups | 16.3g | 21.12g | 45.91g |
| Cheeseburger | 1 sandwich | 14.77g | 31.75g | 15.15g |
| Hamburger | 1 sandwich | 14.61g | 26.81g | 10.97g |
| Dark Chocolate | 1 oz. | 1.57g | 16.84g | 9.19g |
| Corn | 1 cup | 4.3g | 30.49g | 1.64g |
| Pizza | 1 slice (14") | 13.32g | 33.98g | 12.13g |
| Potato | 6 oz. | 4.47g | 36.47g | 0.22g |
| Rice | 1 cup cooked | 4.2g | 44.08g | 0.44g |
| Sandwich | 1 (6" Subway Turkey Sandwich) | 18g | 46g | 3.5g |
| Beverages/Dairy | ||||
| Beer | 1 can | 1.64g | 12.64g | 0g |
| Coca-Cola Classic | 1 can | 0g | 39g | 0g |
| Diet Coke | 1 can | 0g | 0g | 0g |
| Milk (1%) | 1 cup | 8.22g | 12.18g | 2.37g |
| Milk (2%) | 1 cup | 8.05g | 11.42g | 4.81g |
| Milk (Whole) | 1 cup | 7.86g | 11.03g | 7.93g |
| Orange Juice | 1 cup | 1.74g | 25.79g | 0.5g |
| Apple cider | 1 cup | 0.15g | 28.97g | 0.27g |
| Yogurt (low-fat) | 1 cup | 12.86g | 17.25g | 3.8g |
| Yogurt (non-fat) | 1 cup | 13.01g | 17.43g | 0.41g |