Macro Calculator
This calculator can provide a range of suggested values for a person’s macronutrient and Calorie needs under normal conditions.
Modify the values and click the calculate button to use
Your Macronutrient Needs
The results below are the suggested amounts of macronutrients and food energy (Calories) you need to consume daily to maintain your weight. Each macronutrient amount is represented as a range of values. Please click whichever tab best suits your needs, or create your own plan.
Protein
Carbs
Fat
Food Energy
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.
Understanding Macronutrients (Macros)
Macronutrients are the essential nutrients our bodies need in large quantities for energy and proper functioning. The three primary macros are:
- Proteins – Building blocks for muscles and tissues
- Composed of amino acids (9 essential ones must come from food)
- Healthy sources: lean meats, fish, eggs, legumes, nuts
- Recommended intake: 0.8-2.2g per kg of body weight
- Carbohydrates – Primary energy source
- Includes sugars (simple) and starches/fiber (complex)
- Focus on whole grains, fruits, and vegetables
- Provides 4 calories per gram
- Fats – Essential for hormone production and nutrient absorption
- Healthy fats: avocados, nuts, olive oil, fatty fish
- Limit saturated fats, avoid trans fats
- Provides 9 calories per gram
Key Differences from Micronutrients:
- Macros are needed in grams daily (energy)
- Micros (vitamins/minerals) are needed in milligrams (body functions)
Daily Needs Calculation:
Your ideal macro balance depends on:
- Body composition
- Activity level
- Health goals
- Age and gender
This calculator uses established formulas (Mifflin-St Jeor and Katch-McArdle) to estimate your needs based on your unique profile. Remember these are guidelines – individual needs may vary based on metabolism and other factors.
Pro Tip: For optimal health, focus on quality sources of each macro nutrient rather than just meeting quantity targets. A colourful plate with lean proteins, complex carbs, and healthy fats will naturally provide the micro nutrients your body needs.
The macro calculator is like a personal guide for your meals 🍽️. It tells you how much protein, carbs, and fats your body really needs so you can eat smarter, not harder. Whether you’re chasing fitness goals or just trying to stay healthy, it makes things super simple and clear. 💪✨