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

Result
The results below are the suggested amounts of macronutrients and food energy (Calories) you need
to consume daily to lose 0.25 kg per week. Each macronutrient amount is represented as a range of
values. Please click whichever tab best suits your needs, or create your own plan.

Balanced Low Fat Low Carb High Protein Create Your Own

Protein 157 grams/day

Range: 89 - 220
Search
Carbs 343 grams/day
Includes Sugar Range: 275 - 452 Fitness and Health Calculators
Fat 73 grams/day BMI Calorie
Includes Saturated Fat Range: 59 - 102 Body Fat BMR
Macro Ideal Weight
Sugar <69 grams/day
Pregnancy Pregnancy Weight Gain
Saturated Fat <29 grams/day Pregnancy Conception Due Date
More Fitness and Health
Food Energy 2,576 Calories/day Pace Calculators
or 10,785 kJ/day Financial | Fitness and Health | Math | Other
The results above are a guideline for more typical situations. Please consult with a doctor for your
macronutrient needs if you are an athlete, training for a specific purpose, or on special diet due to a
disease, pregnancy, or other conditions. The protein range is calculated based on the guidelines set by
the American Dietetic Association (ADA), The Centers for Disease Control and Prevention (CDC), and
the World Health Organization. The carbohydrate range is based on the guidelines and joint
recommendations of The Institute of Medicine, The Food and Agriculture Organization and the World
Health Organization.

US Units Metric Units Other Units

Age 22 ages 18 - 80

Gender male female

Height 183 cm

Weight 89 kg

Activity Moderate: exercise 4-5 times/week

Your Goal Mild weight loss of 0.5 lb (0.25 kg) per week

+ Settings

Calculate Clear

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.

Related:
Carbs Calculator | Protein Calculator | Fat Intake Calculator

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.
Protein
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.
Fat
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. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly
based on physical characteristics such as body weight and height. The Katch-McArdle Formula
calculates RDEE, which takes lean body mass into account. The Katch-McArdle Formula can be more
accurate for people who are leaner and know their body fat percentage.
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

Food Serving Size Protein Carbs Fat

Fruit
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 Sandwich) 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

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