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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 2 lbs 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.

Low Low High Create

Balanced
Fat Carb Protein Your Own

Protein 124 grams/day

Range: 64 - 144

Carbs 180 grams/day

Includes Sugar Range: 180 - 290

Fat 58 grams/day
Includes Saturated Fat Range: 38 - 67

Sugar <45 grams/day

Saturated Fat <19 grams/day
Food Energy 1,690 Calories/day
or 7,076 kJ/day
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 18 ages 18 - 80

Gender male female

Height 5 feet 3 inches

Weight 142 pounds

Activity Level
Basal Metabolic Rate (BMR)
Little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-
4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or
physical job

Your Goal
Maintain weight
Mild weight loss of 0.5 lb (0.25 kg)
per week
Weight loss of 1 lb (0.5 kg) per week
Extreme weight loss of 2 lb (1 kg)
per week
Mild weight gain of 0.5 lb (0.25 kg)
per week
Weight gain of 1 lb (0.5 kg) per
week
Extreme weight gain of 2 lb (1 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.

Intermittent fasting meal plan

Want to lose weight? Take test and 2nd out

how quickly you can achieve desired weight.

Related:
Carbs Calculator | Protein Calculator |

Fat Intake Calculator

What are Macronutrients (Macros)?

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,
2 oz. 14.2g 0g 10.4g
cooked
Chicken,
2 oz. 16g 0g 1.84g
cooked
Tofu 4 oz. 7.82g 2.72g 3.06g
Egg 1 large 6.29g 0.38g 4.97g
Fish, Catfish,
2 oz. 9.96g 4.84g 8.24g
cooked
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
1 (6" Subway Turkey
Sandwich 18g 46g 3.5g
Sandwich)
Beverages/Dairy
Beer 1 can 1.64g 12.64g 0g
Coca-Cola
1 can 0g 39g 0g
Classic
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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