Understanding the macro content of common foods helps you plan meals that hit your targets. Here is a comprehensive reference table:
Food
Serving Size
Protein
Carbs
Fat
Calories
Apple
1 medium (182g)
0.5g
25g
0.3g
95
Banana
1 medium (118g)
1.3g
27g
0.4g
105
Grapes
1 cup (151g)
1.1g
27g
0.2g
104
Orange
1 medium (131g)
0.9g
15g
0.1g
62
Strawberries
1 cup (152g)
1.0g
12g
0.5g
49
Watermelon
1 cup (154g)
0.9g
12g
0.2g
46
Pineapple
1 cup (165g)
0.9g
22g
0.2g
82
Blueberries
1 cup (148g)
1.1g
21g
0.5g
84
Food
Serving Size
Protein
Carbs
Fat
Calories
Broccoli
1 cup (91g)
2.6g
6g
0.3g
31
Spinach
1 cup (30g)
0.9g
1g
0.1g
7
Carrots
1 cup (128g)
1.2g
12g
0.3g
52
Lettuce
1 cup (36g)
0.5g
1.6g
0.1g
8
Tomato
1 medium (123g)
1.1g
5g
0.2g
22
Cucumber
1 cup (104g)
0.7g
4g
0.1g
16
Bell Pepper
1 cup (149g)
1.5g
9g
0.4g
46
Sweet Potato
1 medium (114g)
2.0g
24g
0.1g
103
Food
Serving Size
Protein
Carbs
Fat
Calories
Chicken Breast
100g (cooked)
31g
0g
3.6g
165
Salmon
100g (cooked)
25g
0g
14g
208
Egg
1 large (50g)
6g
0.6g
5g
78
Beef (lean)
100g (cooked)
26g
0g
15g
250
Tofu
100g
8g
2g
4.8g
76
Shrimp
100g (cooked)
24g
0.2g
0.3g
99
Greek Yogurt
1 cup (227g)
20g
8g
0.7g
130
Lentils
1 cup (198g)
18g
40g
0.8g
230
Food
Serving Size
Protein
Carbs
Fat
Calories
White Rice (cooked)
1 cup (158g)
4.3g
45g
0.4g
205
Brown Rice (cooked)
1 cup (195g)
5g
45g
1.8g
216
Pasta (cooked)
1 cup (140g)
7g
43g
1g
220
Bread (whole wheat)
1 slice (32g)
4g
12g
1g
81
Pizza (cheese)
1 slice (107g)
12g
34g
10g
272
Cheeseburger
1 sandwich
15g
32g
15g
303
Caesar Salad
3 cups
16g
21g
46g
520
Subway Turkey
6" sandwich
18g
46g
3.5g
280
Food
Serving Size
Protein
Carbs
Fat
Calories
Milk (Whole)
1 cup (244g)
7.9g
11g
7.9g
149
Milk (2%)
1 cup (244g)
8.1g
12g
4.8g
122
Milk (Skim)
1 cup (245g)
8.3g
12g
0.2g
83
Orange Juice
1 cup (248g)
1.7g
26g
0.5g
112
Yogurt (low-fat)
1 cup (245g)
13g
17g
3.8g
154
Beer
1 can (356g)
1.6g
13g
0g
153
Coca-Cola
1 can (355g)
0g
39g
0g
140
Almond Milk
1 cup (240g)
1g
2g
2.5g
39
What is a Macros Calculator?
A macros calculator (macronutrient calculator) helps you determine your optimal daily intake of protein, carbohydrates, and fats based on your calorie goals, diet type, and fitness objectives. This macro calculator is essential for diet planning, muscle building, weight loss, and overall fitness success.
Our free macros calculator supports multiple diet types including balanced, high protein, low carb, and keto diets. Whether you are a fitness enthusiast, athlete, or someone serious about nutrition, this tool provides accurate, instant macro targets without any signup or registration.
Why Use Our Free Macros Calculator?
💪
For Muscle Building
Calculate optimal protein intake to support muscle growth and recovery after workouts.
📉
For Weight Loss
Find the right macro balance to lose fat while preserving lean muscle mass.
⚡
For Keto & Low Carb
Get precise keto macros with 70% fat, 20% protein, and 10% carbs distribution.
🍽️
For Meal Planning
Use macro targets to plan meals and hit your nutrition goals consistently.
How to Use the Macros Calculator
Using our free online macros calculator is simple. Follow these steps:
Step 1: Enter Your Personal Information
Input your age, gender, weight, height, and activity level. These factors determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). If you know your body fat percentage, enter it for more accurate results using the Katch-McArdle formula.
Step 2: Select Your Goal
Choose whether you want to maintain, lose, or gain weight. The calculator adjusts your target calories accordingly (-500 for weight loss, +500 for weight gain).
Step 3: Choose Your Diet Type
Select your preferred macro distribution: Balanced (30P/40C/30F), High Protein (40P/40C/20F), Low Carb (30P/25C/45F), or Keto (20P/10C/70F). You can also set custom ratios.
Step 4: View Your Results
Get your BMR, TDEE, target calories, BMI, and daily macro targets in grams. Use the meal distribution suggestions and food database to plan your meals.
Understanding the Science Behind Our Calculator
Basal Metabolic Rate (BMR)
BMR is the number of calories your body burns at complete rest. We use the Mifflin-St Jeor Equation, which is considered the most accurate formula for estimating BMR:
Mifflin-St Jeor Equation
For Men:BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
For Women:BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
If you enter your body fat percentage, we also calculate using the Katch-McArdle Formula, which is more accurate for lean individuals:
Katch-McArdle Formula
BMR = 370 + (21.6 x lean body mass in kg)
Where lean body mass = total weight x (1 - body fat percentage)
Total Daily Energy Expenditure (TDEE)
TDEE is calculated by multiplying your BMR by an activity factor:
Sedentary: BMR x 1.2 (little or no exercise)
Lightly Active: BMR x 1.375 (light exercise 1-3 days/week)
Moderately Active: BMR x 1.55 (moderate exercise 3-5 days/week)
Very Active: BMR x 1.725 (hard exercise 6-7 days/week)
Extra Active: BMR x 1.9 (very hard exercise, physical job)
Body Mass Index (BMI)
BMI is calculated as weight (kg) / height (m)^2 and provides a general indicator of body composition:
Underweight: BMI < 18.5
Normal weight: BMI 18.5 - 24.9
Overweight: BMI 25 - 29.9
Obese: BMI >= 30
Understanding Macronutrients
🥩 Protein (4 calories per gram)
Protein is essential for muscle building, tissue repair, enzyme production, and immune function. High protein diets support weight loss by increasing satiety and preserving muscle mass. Good sources include chicken, fish, eggs, Greek yogurt, tofu, and legumes.
Recommended intake: 0.8-2.2g per kg of body weight depending on activity level and goals.
🍞 Carbohydrates (4 calories per gram)
Carbs are the body's primary energy source, especially for high-intensity exercise and brain function. Complex carbs (whole grains, vegetables, fruits) provide sustained energy and fiber. Simple carbs (sugar, white bread) spike blood sugar quickly.
Recommended intake: 45-65% of total calories for balanced diets, 5-10% for keto.
🥑 Fats (9 calories per gram)
Dietary fats are crucial for hormone production (including testosterone), brain function, nutrient absorption, and cell membrane health. Focus on healthy fats from avocados, nuts, olive oil, and fatty fish. Limit trans fats and excessive saturated fats.
Recommended intake: 20-35% of total calories for most diets, 70% for keto.
The most sustainable approach for general health and moderate activity levels. Provides adequate energy, supports muscle maintenance, and includes enough healthy fats for hormone health. Perfect for beginners and those who want flexibility.
High Protein
💪 High Protein Diet (40% Protein / 40% Carbs / 20% Fats)
Ideal for bodybuilders, strength athletes, and those in a muscle-building phase. The higher protein intake maximizes muscle protein synthesis, while moderate carbs fuel intense workouts. Lower fats help control total calories.
Effective for weight loss and metabolic health. Reduced carbs lower insulin levels, which can help the body burn fat for fuel. Higher fats keep you satiated. Popular among those with insulin resistance or type 2 diabetes.
Induces ketosis, where the body burns fat for fuel instead of carbs. Very low carb intake (typically under 50g/day) forces the liver to produce ketones. Popular for rapid weight loss, mental clarity, and certain medical conditions.
Meal Planning Tips
Hitting your macro targets consistently is key to success. Here are practical tips:
Plan ahead: Meal prep on Sundays to ensure you have macro-friendly meals ready.
Prioritize protein: Build each meal around a protein source first, then add carbs and fats.
Use a food scale: Weighing food is more accurate than measuring cups for hitting macros.
Track consistently: Use a food diary app to log meals and stay on target.
Be flexible: Weekly averages matter more than daily perfection. Aim within 5-10% of targets.
Adjust as needed: If you are not seeing results after 2-4 weeks, adjust calories by 100-200.
Stay hydrated: Drink at least 8 glasses of water daily to support metabolism and satiety.
Include fiber: Aim for 25-35g of fiber daily from vegetables, fruits, and whole grains.
Frequently Asked Questions (FAQ)
How do I calculate my macros?
Enter your age, gender, weight, height, activity level, and goal into the calculator. It will compute your BMR and TDEE, then show your daily protein, carbs, and fat targets in grams based on your chosen diet type.
What are macros (macronutrients)?
Macros are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g). Each serves different functions — protein builds muscle, carbs provide energy, and fats support hormones and brain health.
What is the best macro ratio for weight loss?
For weight loss, high protein (40P/40C/20F) or low carb (30P/25C/45F) diets often work best. Higher protein preserves muscle mass and increases satiety. Lower carbs can help control appetite and insulin levels. The best ratio is one you can stick to consistently.
How do I calculate my TDEE for macros?
Our calculator automatically computes TDEE using the Mifflin-St Jeor equation for BMR, then multiplies by your activity level. If you know your body fat percentage, it uses the more accurate Katch-McArdle formula.
What if I don't hit my macros exactly every day?
Perfection is not necessary — consistency matters more. Aim to be within 5-10% of your macro targets daily. Weekly averages are more important than daily precision. Focus on hitting protein first, then carbs and fats can be more flexible.
Should I use Mifflin-St Jeor or Katch-McArdle?
Mifflin-St Jeor is the standard and works well for most people. Katch-McArdle is more accurate if you know your body fat percentage, especially for lean or athletic individuals. Our calculator shows both when body fat is entered.
How much protein do I need per day?
The general recommendation is 0.8g per kg for sedentary adults, 1.2-1.6g for active individuals, and 1.6-2.2g for athletes or those building muscle. Our calculator adjusts protein based on your diet type selection.