Macro Calculator

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Macro Calculator
Home / Fitness & Health / Macro Calculator

Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and calorie needs under normal conditions.

+ Settings

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.

Your Daily Macro Needs

Calories

0

Protein

0g

Carbs

0g

Fat

0g

What are Macronutrients (Macros)?

Macronutrients are nutrients required in large amounts that provide energy. The three main macros are carbohydrates, protein, and fat.

Protein

Proteins are essential for muscle repair, hormone production, and overall body function.

Carbohydrates (Carbs)

Carbohydrates are the body’s primary energy source and include sugars, starches, and fibers.

Fat

Healthy fats support hormones, brain function, and energy storage.

Macronutrients in Common Foods

Food Serving Size Protein Carbs Fat
Apple 1 medium 0.3g 14g 0.2g
Banana 1 medium 1.3g 27g 0.3g
Chicken Breast 100g 31g 0g 3.6g
Rice 1 cup 4g 45g 0.4g
Egg 1 large 6g 0.4g 5g
Milk 1 cup 8g 12g 5g

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