Macro Calculator

What Are Macronutrients?

Macronutrients, often called “macros” in fitness and nutrition, are the key nutrients our bodies need in significant amounts to produce energy. The three main macros are carbohydrates, proteins, and fats. Although other substances like water, calcium, and sodium are needed in large quantities, this calculator focuses solely on calculating daily needs for carbs, protein, and fat.

Alongside macros, micronutrients like vitamins and minerals (such as Vitamin A, iron, and iodine) are essential in much smaller amounts—typically less than 100 milligrams per day.

Protein

Proteins are essential building blocks made of amino acids, which the body uses for growth, repair, and maintenance. Some amino acids, known as essential amino acids, can’t be made by the body and must come from your diet.

Common sources of protein include:

• Animal-based: chicken, fish, lean beef, eggs, dairy

• Plant-based: beans, lentils, nuts, seeds, tofu

Healthier Protein Choices:

• Soy products

• Beans and legumes

• Nuts and seeds

• Fish and seafood

• Skinless poultry

• Lean cuts of red meat

• Low-fat or fat-free dairy

Proteins to Limit:

• Fried or heavily processed meats

• Deli meats, sausages, and fast-food burgers

• Protein bars with added sugar

• High-sugar yogurts

• Certain cheeses with high fat content

Carbohydrates

Carbohydrates—commonly known as carbs—are a primary energy source. They are categorized into simple (sugars) and complex (starches and fibers) forms. Carbs are also grouped based on sugar molecules:

• Monosaccharides and disaccharides: Simple carbs

• Oligosaccharides and polysaccharides: Complex carbs

While simple sugars found in processed foods can harm your health, complex carbs from whole grains, fruits, vegetables, and legumes are highly beneficial, especially when they provide dietary fiber for digestion.

Fat

Fats are vital for energy storage, hormone production, and cell function. They are dense in calories but essential for health when consumed in the right types.

Types of dietary fats:

• Unhealthy fats: Saturated and trans fats (limit or avoid)

• Healthy fats: Monounsaturated, polyunsaturated, and omega-3 fatty acids

Guidelines:

• Avoid trans fats completely

• Keep saturated fats below 10% of daily calories

• Replace saturated fats with healthier unsaturated fats

Sources of healthy fats include:

• Avocados

• Nuts and seeds

• Olive oil and fatty fish

How Many Calories Do You Need Daily?

Your daily calorie requirement depends on multiple factors:

• Age

• Gender

• Weight and height

• Physical activity level

• Goal (maintaining, gaining, or losing weight)

This calculator uses two trusted formulas:

• Mifflin-St Jeor Equation: Based on weight, height, age, and gender

• Katch-McArdle Formula: Accounts for lean body mass (ideal for those who know their body fat %)

Average Calorie Needs:

• Women: 1,600 to 2,400 calories/day

• Men: 2,000 to 3,000 calories/day

Active individuals require more energy, while sedentary people need fewer calories.

Once your calorie needs are calculated, your daily macronutrient requirements (carbs, protein, fat) are derived based on standard health guidelines from organizations such as:

• The World Health Organization (WHO)

• Centers for Disease Control and Prevention (CDC)

• American Dietetic Association

Macronutrient Breakdown in Common Foods