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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 1 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.

Low Low High Create Your

Balanced
Fat Carb Protein Own

Protein 126 grams/day

Range: 85 - 147

Carbs 183 grams/day

Includes Sugar Range: 183 - 274

Fat 59 grams/day
Includes Saturated Fat Range: 39 - 68

Sugar <46 grams/day

Saturated Fat <20 grams/day
Food Energy 1,718 Calories/day
or 7,193 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 34 ages 18 - 80

Gender male female

Height 171 cm

Weight 85 kg

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.

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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, 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,
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 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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