Macro Calculator

Estimate your daily macronutrient and calorie needs based on age, physical characteristics, activity level, and bodyweight goals.

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Free Online Macro Calculator

Estimate your daily macronutrient and calorie needs with this Macro Calculator. Ideal for fitness and nutrition planning.

What are Macronutrients?

Macronutrients are nutrients consumed in large quantities that provide energy: carbohydrates, proteins, and fats.

  • Carbohydrates: Energy source, includes sugars, starches, and fibers.
  • Proteins: Essential for muscle repair and growth, made of amino acids.
  • Fats: Energy-dense, necessary for metabolic and structural functions.

Why Calculate Macros?

Calculating macros helps tailor nutrition to fitness and health goals.

  • Optimizes diet for weight loss, maintenance, or gain.
  • Supports muscle building and recovery.
  • Ensures balanced nutrition for overall health.

How to Use This Calculator?

Enter your details to estimate your daily macro and calorie needs.

  1. Enter age, gender, height, and weight.
  2. Select activity level and weight goal.
  3. Choose BMR formula (Mifflin-St Jeor or Katch-McArdle).
  4. Click Calculate to view results and adjust with tabs/sliders.

Macronutrients in Common Foods

FoodServing SizeProteinCarbsFat
Fruit
Apple1 (4 oz.)0.27g14.36g0.18g
Banana1 (6 oz.)1.85g38.85g0.56g
Grapes1 cup1.15g28.96g0.26g
Orange1 (4 oz.)0.79g11.79g0.23g
Pear1 (5 oz.)0.54g21.91g0.17g
Peach1 (6 oz.)1.2g12.59g0.33g
Pineapple1 cup0.84g19.58g0.19g
Strawberry1 cup1.11g12.75g0.5g
Watermelon1 cup0.93g11.48g0.23g
Vegetables
Asparagus1 cup2.95g5.2g0.16g
Broccoli1 cup2.57g6.04g0.34g
Carrots1 cup1.19g12.26g0.31g
Cucumber4 oz.0.67g2.45g0.18g
Eggplant1 cup0.98g5.88g0.18g
Lettuce1 cup0.5g1.63g0.08g
Tomato1 cup1.58g7.06g0.36g
Proteins
Beef, regular, cooked2 oz.14.2g0g10.4g
Chicken, cooked2 oz.16g0g1.84g
Tofu4 oz.7.82g2.72g3.06g
Egg1 large6.29g0.38g4.97g
Fish, Catfish, cooked2 oz.9.96g4.84g8.24g
Pork, cooked2 oz.15.82g0g8.26g
Shrimp, cooked2 oz.15.45g0.69g1.32g
Common Meals/Snacks
Bread, white1 slice (1 oz.)1.91g12.65g0.82g
Butter1 tablespoon0.12g0.01g11.52g
Caesar salad3 cups16.3g21.12g45.91g
Cheeseburger1 sandwich14.77g31.75g15.15g
Hamburger1 sandwich14.61g26.81g10.97g
Dark Chocolate1 oz.1.57g16.84g9.19g
Corn1 cup4.3g30.49g1.64g
Pizza1 slice (14")13.32g33.98g12.13g
Potato6 oz.4.47g36.47g0.22g
Rice1 cup cooked4.2g44.08g0.44g
Sandwich1 (6" Subway Turkey Sandwich)18g46g3.5g
Beverages/Dairy
Beer1 can1.64g12.64g0g
Coca-Cola Classic1 can0g39g0g
Diet Coke1 can0g0g0g
Milk (1%)1 cup8.22g12.18g2.37g
Milk (2%)1 cup8.05g11.42g4.81g
Milk (Whole)1 cup7.86g11.03g7.93g
Orange Juice1 cup1.74g25.79g0.5g
Apple cider1 cup0.15g28.97g0.27g
Yogurt (low-fat)1 cup12.86g17.25g3.8g
Yogurt (non-fat)1 cup13.01g17.43g0.41g

Frequently Asked Questions (FAQs)

Q1: What are macros used for?
✅ Guides nutrition for fitness, weight management, and health goals.

Q2: Why use different macro plans?
✅ Different plans suit varying dietary preferences and goals (e.g., low carb for weight loss).

Q3: How accurate is this calculator?
✅ Based on standards from ADA, CDC, WHO, and IOM; consult a professional for precision.

Conclusion

Our Free Online Macro Calculator helps you estimate daily macronutrient and calorie needs. Try it now!
📏 Optimize your nutrition for fitness and health.

Quick Tips

  • Enter accurate details for reliable macro estimates.
  • Use Katch-McArdle for lean individuals with known body fat %.
  • Adjust sliders to customize your macro plan.

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