Macro Calculator

This macronutrient calculator computes macronutrient requirements relative to age, physical attributes, exercise level, and body weight objectives.

Options

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PROTEIN
grams/day
Carbs
grams/day
FAT
grams/day
SUGAR
grams/day
SATURATED FAT
grams/day
FOOD ENERGY
calories/day

Balanced

160 350 75 <70 <30 2,627

Low Fat

177 368 58 <70 <30 2,627

Low Carb

192 280 89 <70 <30 2,627

High Protein

225 297 67 <70 <30 2,627

Table of Contents

  1. What exactly are macronutrients?
    1. Protein
    2. Fat
    3. Carbohydrates
  2. Macronutrients in Everyday Foods
  3. Calorie Requirements Per Day

Macro Calculator

Considering normal conditions, this calculator may produce a range of proposed numbers for macronutrient and calorie demands.

What exactly are macronutrients?

Macronutrients are essential nutrients that the human body requires in relatively large amounts to produce energy and maintain proper function. The primary macronutrients are carbohydrates, proteins, and fats. While there are other elements and compounds vital to the body, like water, minerals, and some ions, when discussing macronutrients in the context of nutrition, the focus is primarily on carbohydrates, proteins, and fats. This calculator is designed to estimate daily requirements for these three primary macronutrients.

In contrast, micronutrients, such as vitamin A, copper, iron, and iodine, are nutrients that the body needs in smaller amounts, typically less than 100 mg per day. These play crucial roles in supporting various bodily functions but are required in much tinier quantities than macronutrients.

Protein

Proteins are chemical substances made up of amino acids. Amino acids are essential to human well-being, and certain amino acids can only be obtained through food. These amino acids are commonly called "essential amino acids," and humans and other animals get them through protein intake.

Protein is an essential component of the human diet, among other things. There are different types of protein: animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, and so on). Protein supplements, such as protein powder, are also available and are occasionally used by those looking to build muscles. Experts divide proteins into healthy and unhealthy.

Healthy proteins include:

  • Beans
  • Fish
  • Lean beef
  • Low-fat dairy products
  • Nuts
  • Pork
  • Poultry (skinless)
  • Soy

Unhealthy proteins include:

  • Some types of cheese
  • Fried meats
  • High sugar yogurts
  • Processed meats (fast-food meats, sausage, bacon, etc.)
  • Processed protein bars

Fat

Fats are molecules composed mainly of carbon and hydrogen atoms. Cholesterol, phospholipids, and triglycerides are typical examples. Although public opinion often considers fats unhealthy for nutrition, they perform structural and metabolic functions and are necessary for the human diet. They are also the most efficient energy storage method because of their high-energy density.

Saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids are the most commonly mentioned dietary fats. Saturated and trans fats are widely regarded as "bad fats". Monounsaturated, polyunsaturated, and omega-3 fatty acids are healthier, superior forms of fat.

The Dietary Guidelines for Americans for 2015–2020 advocate eliminating trans fats and limiting saturated fat consumption to less than 10% of total calories consumed daily. They also recommend substituting saturated fats with monounsaturated and polyunsaturated fats.

Carbohydrates

Carbohydrates, also known as "carbs," are compounds that are typically classified as sugar, fiber, or starch. Sugar is the most basic carb. Starch and fiber are more complicated. Carbohydrates are frequently classified according to the number of saccharides that make up their structure: monosaccharides, disaccharides, oligosaccharides, and polysaccharides.

Monosaccharides and disaccharides are simple carbohydrates. Oligosaccharides and polysaccharides are complex carbohydrates.

Glucose is a monosaccharide that is an essential energy source for humans and other animals. Many species, including humans, cannot metabolize polysaccharides such as cellulose. Polysaccharides can supply important dietary fibers that aid digestion.

Too many simple carbs (common in processed foods) can harm one’s health. More complex carbohydrates (from vegetables, fruits, whole grains, legumes, and so on), especially those containing dietary fibers, are essential for the human body.

Macronutrients in Everyday Foods

Food products Single serving size Proteins Carbohydrates Fats
Proteins
Chicken, cooked 2 oz. 16g 0g 1.84g
Pork, cooked 2 oz. 15.82g 0g 8.26g
Shrimps, cooked 2 oz. 15.45g 0.69g 1.32g
Beef, regular, cooked 2 oz. 14.2g 0g 10.4g
Fish, Catfish, cooked 2 oz. 9.96g 4.84g 8.24g
Egg 1 large 6.29g 0.38g 4.97g
Tofu 4 oz. 7.82g 2.72g 3.06g
Vegetables
Asparagus 1 cup 2.95g 5.2g 0.16g
Broccoli 1 cup 2.57g 6.04g 0.34g
Tomato 1 cup 1.58g 7.06g 0.36g
Carrots 1 cup 1.19g 12.26g 0.31g
Eggplant 1 cup 0.98g 5.88g 0.18g
Cucumber 4 oz. 0.67g 2.45g 0.18g
Lettuce 1 cup 0.5g 1.63g 0.08g
Fruits
Banana 1 (6 oz.) 1.85g 38.85g 0.56g
Grapes 1 cup 1.15g 28.96g 0.26g
Peach 1 (6 oz.) 1.2g 12.59g 0.33g
Strawberry 1 cup 1.11g 12.75g 0.5g
Watermelon 1 cup 0.93g 11.48g 0.23g
Pineapple 1 cup 0.84g 19.58g 0.19g
Orange 1 (4 oz.) 0.79g 11.79g 0.23g
Pear 1 (5 oz.) 0.54g 21.91g 0.17g
Apple 1 (4 oz.) 0.27g 14.36g 0.18g
Meals/Snacks
Sandwich 1 (6" Subway Turkey Sandwich) 18g 46g 3.5g
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
Pizza 1 slice (14") 13.32g 33.98g 12.13g
Potato 6 oz. 4.47g 36.47g 0.22g
Corn 1 cup 4.3g 30.49g 1.64g
Rice 1 cup cooked 4.2g 44.08g 0.44g
Bread, white 1 slice (1 oz.) 1.91g 12.65g 0.82g
Dark Chocolate 1 oz. 1.57g 16.84g 9.19g
Butter 1 tablespoon 0.12g 0.01g 11.52g
Beverages/Dairy
Yogurt (non-fat) 1 cup 13.01g 17.43g 0.41g
Yogurt (low-fat) 1 cup 12.86g 17.25g 3.8g
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
Beer 1 can 1.64g 12.64g 0g
Orange Juice 1 cup 1.74g 25.79g 0.5g
Apple cider 1 cup 0.15g 28.97g 0.27g
Coca-Cola Classic 1 can 0g 39g 0g
Diet Coke 1 can 0g 0g 0g

Calorie Requirements Per Day

The number of calories an individual must consume daily is determined primarily by height, weight, age, level of physical activity, and whether the individual wishes to maintain, lose, or gain weight.

The calculator returns results with two equations for determining a person’s basal metabolic rate (BMR) or resting daily energy expenditure (RDEE). The Mifflin-St. Jeor Equation is a frequently used equation for calculating BMR based on physical parameters such as body weight and height. Once the BMR or RDEE has been calculated, they are added to the activity ratio to approximate the daily calorie requirement.

The Katch-McArdle Formula computes RDEE while accounting for lean body mass. The Katch-McArdle Formula may be more accurate for slimmer people who know their body fat percentage.

Considering the parameters mentioned earlier, the average individual may require between 1,600 and 3,000 calories daily. Men’s requirements are often higher (2,000–3,000) than women’s (1,600–2,400), and increased activity requires more calories.

Carbs, proteins, and fats contribute to virtually all the energy demands of the human body. So, their daily requirements may be determined using the daily caloric requirement.

The calculator’s results are an assessment based on standards and guidelines supplied by various organizations, including the American Dietetic Association (ADA), Centers for Disease Control and Prevention (CDC), World Health Organization (WHO), and others.