Calculate your daily macronutrient splits (proteins, carbohydrates, fats) and overall energy goals tailored to your metabolic specifications.
What are Macronutrients (Macros)?
In the context of health and fitness, macronutrients are chemical compounds consumed in large quantities that provide bulk energy to the body. Specifically, they refer to carbohydrates, proteins, and fats. While micronutrients (vitamins and minerals) are needed in tiny trace amounts, macronutrients represent the foundation of metabolic energy.
Organic compounds comprising amino acids. Essential amino acids cannot be synthesized internally and must be consumed.
Healthier: Soy, beans, nuts, wild fish, skinless poultry, lean beef, pork, low-fat dairy.Limit: Fried meats, processed sausages, deli meats, high-sugar protein bars.
Classified as sugars (simple), starches, or fibers (complex). Glucose is the direct fuel for human cellular respiration.
Healthier: Whole grains, green vegetables, fibrous fruits, legumes, tubers.Limit: Refined sugars, soft drinks, processed white breads, corn syrups.
High-density storage molecules doing structural and endocrine functions. Consists of saturated and unsaturated acids.
Healthier: Olive oil, avocados, seeds, nuts, fatty cold-water fish.Limit: Hydrogenated oils, trans fats, fatty cuts of processed meats.
Daily Calorie & BMR Calculations
Daily energy needs depend on height, weight, age, activity level, and targets. BMR or resting daily energy expenditure is estimated via equations (like Mifflin-St Jeor or Katch-McArdle) and multiplied by an activity factor to yield the TDEE. The macro percentages are then budgeted based on this total calorie count.
Macronutrients in Common Foods
| Food Item | Serving Size | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Fruits | ||||
| 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) | 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 |
How it Works & Formula
Splits daily calorie goals into specific gram distributions of macronutrients (Proteins, Carbohydrates, and Fats) based on fitness goals.
Practical Examples
A daily target of 2,000 calories with a 40/30/30 split requires 200g carbs, 150g protein, and 67g fat.
Frequently Asked Questions
What are Macronutrients (Macros)?
Macronutrients are the chemical compounds that humans consume in large quantities that provide bulk energy: carbohydrates (4 kcal/g), proteins (4 kcal/g), and fats (9 kcal/g).
How does the calculator determine macro splits?
Based on your overall daily calorie target, your chosen macronutrient distribution determines what percentage of your target energy budget is dedicated to protein, carbohydrates, and fats.
What formulas are available for estimation?
You can choose between Mifflin-St Jeor (estimates resting energy based on physical metrics), Katch-McArdle (computes daily needs based on lean body mass), and Revised Harris-Benedict.