Fitness & Health Calculators

Macro Calculator

:: Macro Calculator ::

Measurement System



This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

  • Exercise:  15-30 minutes of elevated heart rate activity.
  • Intense exercise:  45-120 minutes of elevated heart rate activity.
  • Very intense exercise:  2+ hours of elevated heart rate activity.

What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.


Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.

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 referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."

Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.


Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.

Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat 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

The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on two equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs.

Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.

As carbohydrates, proteins, and fats provide nearly the entire energy needs of the human body, their daily needs can be calculated based on the daily caloric need. The values returned by the calculator are an estimate based on standards and guidelines provided by a number of institutions, such as the American Dietetic Association, Centers for Disease Control and Prevention, World Health Organization, and more.

Macronutrients in Common Foods


Serving Size

Protein Carbs Fat

1 (4 oz.)

0.27g 14.36g 0.18g

1 (6 oz.)

1.85g 38.85g 0.56g

1 cup

1.15g 28.96g 0.26g

1 (4 oz.)

0.79g 11.79g 0.23g

1 (5 oz.)

0.54g 21.91g 0.17g

1 (6 oz.)

1.2g 12.59g 0.33g

1 cup

0.84g 19.58g 0.19g

1 cup

1.11g 12.75g 0.5g

1 cup

0.93g 11.48g 0.23g

1 cup

2.95g 5.2g 0.16g

1 cup

2.57g 6.04g 0.34g

1 cup

1.19g 12.26g 0.31g

4 oz.

0.67g 2.45g 0.18g

1 cup

0.98g 5.88g 0.18g

1 cup

0.5g 1.63g 0.08g

1 cup

1.58g 7.06g 0.36g
Beef, regular, cooked

2 oz.

14.2g 0g 10.4g
Chicken, cooked

2 oz.

16g 0g 1.84g

4 oz.

7.82g 2.72g 3.06g

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

1 tablespoon

0.12g 0.01g 11.52g
Caesar salad

3 cups

16.3g 21.12g 45.91g

1 sandwich

14.77g 31.75g 15.15g

1 sandwich

14.61g 26.81g 10.97g
Dark Chocolate

1 oz.

1.57g 16.84g 9.19g

1 cup

4.3g 30.49g 1.64g

1 slice (14")

13.32g 33.98g 12.13g

6 oz.

4.47g 36.47g 0.22g

1 cup cooked

4.2g 44.08g 0.44g

1 (6" Subway Turkey Sandwich)

18g 46g 3.5g

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


Powered By MemberPress WooCommerce Plus Integration
Scroll to Top