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Macro Calculator

Using your personal metrics, this tool calculates appropriate ranges for your daily calorie and macronutrient requirements.


Macro Calculator

Macro Calculator

Your Macronutrients

Daily Calories
0 kcal
0g
Carbohydrates
0g
Protein
0g
Fat
Nutrient Amount Percentage
Protein 0 g/day 0%
Carbohydrates 0 g/day 0%
Fat 0 g/day 0%
Sugar 0 g/day -
Food Energy 0 kcal/day -

What Are Macronutrients (Macros)?

Macronutrients are the nutrients your body needs in large quantities to function optimally. They provide energy (calories) and support growth, metabolism, and overall health. The three primary macronutrients are:

  1. Carbohydrates – The body’s main energy source.

  2. Proteins – Essential for muscle repair, immune function, and enzyme production.

  3. Fats – Important for hormone regulation, brain function, and energy storage.

While some definitions include water, fiber, and minerals as macronutrients, this calculator focuses on carbs, protein, and fat since they directly contribute to caloric intake.

Micronutrients (vitamins and minerals like iron, calcium, and vitamin C) are needed in much smaller amounts but are equally vital for health.

Protein: The Building Blocks of Life

Proteins consist of amino acids, some of which are essential—meaning your body cannot produce them, so they must come from food.

Healthy Protein Sources

    Lean meats (chicken, turkey, lean beef)
    Fish (salmon, tuna, cod)
    Eggs
    Dairy (Greek yogurt, cottage cheese)

    Plant-based (tofu, lentils, beans, quinoa, nuts)

Less Healthy Protein Sources

    Fried meats (fried chicken, breaded fish)
    Processed meats (bacon, sausages, deli meats)
    High-fat dairy (heavy cream, full-fat cheese)

    Sugary protein bars or shakes

Moderation is key—excess protein can strain the kidneys, while too little may lead to muscle loss.

Carbohydrates: Your Body’s Preferred Fuel

Carbs are categorized as:

    Simple carbs (sugars) – Quick energy (fruits, honey, table sugar).

    Complex carbs (starches & fiber) – Slow-digesting, nutrient-rich (whole grains, vegetables, legumes).

Healthy Carb Choices

    Whole grains (oats, brown rice, quinoa)
    Fruits (berries, apples, bananas)
    Vegetables (broccoli, sweet potatoes, spinach)

    Legumes (beans, lentils, chickpeas)

Carbs to Limit

    Refined sugars (soda, candy, pastries)

    White bread, white rice, and processed snacks

Fiber, a type of carb, aids digestion and helps regulate blood sugar.

Fats: Essential for Health

Not all fats are equal:

Healthy Fats

    Monounsaturated fats (olive oil, avocados, nuts)
    Polyunsaturated fats (fatty fish, flaxseeds, walnuts)

    Omega-3s (salmon, chia seeds, sardines)

Fats to Limit

    Saturated fats (butter, red meat, full-fat dairy)

    Trans fats (fried foods, margarine, packaged snacks) – Avoid completely.

The Dietary Guidelines for Americans recommend:
✔ Keep saturated fats under 10% of daily calories.
✔ Replace unhealthy fats with unsaturated fats.

Daily Calorie Needs

Your calorie requirements depend on:

    Age, weight, height, gender
    Activity level (sedentary vs. active)

    Goal (weight loss, maintenance, or gain)

Calorie Estimates (General Range)

    Men: 2,000–3,000 kcal/day

    Women: 1,600–2,400 kcal/day

This calculator uses the Mifflin-St Jeor Equation (for BMR) and adjusts for activity level to estimate your needs.

Macronutrients in Common Foods

Food Serving Protein Carbs Fat
Fruits
Apple 1 medium 0.3g 14g 0.2g
Banana 1 medium 1.8g 39g 0.6g
Vegetables
Broccoli 1 cup 2.6g 6g 0.3g
Carrots 1 cup 1.2g 12g 0.3g
Proteins
Chicken breast 2 oz 16g 0g 1.8g
Tofu 4 oz 7.8g 2.7g 3.1g
Common Meals
Pizza (1 slice) 14" slice 13g 34g 12g
Rice (white) 1 cup 4.2g 44g 0.4g

(Full table available in the expanded calculator.)

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