Macros Calculator
The Macros Calculator helps you determine the ideal balance of macronutrients — proteins, carbohydrates, and fats — your body needs to achieve your fitness goals. Whether your aim is to lose weight, build muscle, or maintain your current physique, this tool provides a personalized daily breakdown based on your age, gender, weight, height, activity level, and goal.
By understanding your macronutrient distribution, you can plan meals more effectively, improve workout performance, and support overall body composition. Use this calculator to take the guesswork out of your nutrition and stay on track toward a healthier, more energized lifestyle.
Macronutrients (Macros) Introduction
When it comes to health, fitness, and body transformation, macronutrients — or simply macros — are the key nutrients your body needs in large amounts to function, grow, and perform. The three primary macronutrients are carbohydrates, proteins, and fats.
Some definitions also include water, minerals like sodium and calcium, and oxygen, since these are also needed in relatively large quantities.
However, in nutrition planning and tracking, the focus remains on carbs, proteins, and fats — as these are your body’s main energy sources.
Macronutrients vs Micronutrients
While macronutrients are required in grams per day, micronutrients (like vitamins and minerals) are needed in milligrams or micrograms.
Examples include Vitamin A, iron, copper, zinc, and iodine — small in amount but crucial for immunity, metabolism, and overall health.
Proteins
Proteins are complex molecules made up of amino acids, often called the building blocks of life.
Your body needs protein to build and repair muscle, enzymes, hormones, and tissues.
Some amino acids can’t be produced by your body — these are called essential amino acids, and you must get them through your diet.
Good Sources of Protein
- Animal-based: Eggs, chicken, fish, lean meats, and low-fat dairy
- Plant-based: Beans, lentils, tofu, soy, nuts, seeds
Healthier Protein Choices
- Soy products
- Beans and lentils
- Fish and seafood
- Skinless chicken or turkey
- Lean cuts of meat
- Low-fat milk, paneer, and curd
Limit These
- Deep-fried meats
- Processed meats (sausages, salami, fast-food patties)
- High-sugar flavored yogurts
- Overly processed protein bars
- Cheese and butter in excess
Tip: Consuming 1.6–2.2 g of protein per kg of body weight helps support muscle gain and recovery if you’re training regularly.
Carbohydrates
Carbohydrates are your body’s primary source of energy.
They fuel your brain, muscles, and daily activity.
Carbs are categorized as:
- Simple Carbohydrates: Sugars like glucose and fructose found in fruits, sweets, and processed foods.
- Complex Carbohydrates: Starches and fibers from whole grains, vegetables, and legumes that digest slowly and keep you full longer.
Examples of Healthy Carbs
- Whole grains (brown rice, oats, millet)
- Fruits and vegetables
- Legumes and beans
- Sweet potatoes and quinoa
Limit Simple Sugars
Too much sugar — especially from soft drinks, sweets, or packaged foods — can spike insulin levels, cause fat gain, and harm metabolic health.
Focus on complex carbs rich in fiber to maintain stable energy throughout the day.
Fats
Fats are often misunderstood — but they are essential for hormone production, brain function, joint health, and energy storage.
Fats contain 9 calories per gram, making them the most calorie-dense macronutrient.
Types of Dietary Fat
| Type | Common Sources | Health Impact |
|---|---|---|
| Saturated Fats | Butter, ghee, fatty meats | Limit intake (<10% of daily calories) |
| Trans Fats | Packaged snacks, margarine, fried fast food | Avoid completely |
| Monounsaturated Fats | Olive oil, peanuts, almonds | Heart-healthy |
| Polyunsaturated Fats | Walnuts, flaxseeds, sunflower oil | Good for cholesterol |
| Omega-3 Fatty Acids | Fish, chia seeds, walnuts | Anti-inflammatory benefits |
Replace trans and saturated fats with healthy unsaturated fats for betterheart and metabolic health.
Two popular scientific methods to estimate your daily needs are:
- Mifflin–St Jeor Equation: Calculates Basal Metabolic Rate (BMR) — your body’s energy use at rest, based on height, weight, age, and sex.
- Katch–McArdle Formula: Calculates Resting Daily Energy Expenditure (RDEE), factoring in lean body mass.
This formula is more accurate if you know your body fat percentage.
Once your BMR is calculated, multiply it by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the total calories your body burns daily.
On average:
- Women: 1,600–2,400 kcal/day
- Men: 2,000–3,000 kcal/day
Active people or athletes may need more calories, while sedentary individuals need fewer.
Macronutrient Ratios
Estimating Your Daily Macros
After knowing your total calorie requirement, you can estimate your daily macros:
- Carbohydrates: 45–55% of total calories
- Protein: 20–30% of total calories
- Fats: 20–30% of total calories
For example, if your target is 2,000 kcal/day:
- Carbs: 250 g
- Protein: 150 g
- Fat: 66 g
These are flexible guidelines — adjust based on your fitness goal and how your body responds.
Macronutrients in Common Foods (Metric Units)
| Food | Serving Size | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Fruits | ||||
| Apple | 100 g | 0.3 | 14 | 0.2 |
| Banana | 100 g | 1.1 | 23 | 0.3 |
| Grapes | 100 g | 0.7 | 18 | 0.2 |
| Orange | 100 g | 0.9 | 12 | 0.1 |
| Pear | 100 g | 0.4 | 15 | 0.2 |
| Peach | 100 g | 0.9 | 10 | 0.2 |
| Pineapple | 100 g | 0.5 | 13 | 0.1 |
| Watermelon | 100 g | 0.6 | 8 | 0.1 |
| Vegetables | ||||
| Broccoli | 100 g | 2.8 | 7 | 0.4 |
| Carrot | 100 g | 0.9 | 10 | 0.2 |
| Cucumber | 100 g | 0.7 | 4 | 0.1 |
| Tomato | 100 g | 0.9 | 4 | 0.2 |
| Lettuce | 100 g | 1.4 | 3 | 0.1 |
| Protein Sources | ||||
| Chicken (cooked) | 100 g | 31 | 0 | 3.6 |
| Fish (cooked) | 100 g | 22 | 0 | 6 |
| Egg | 1 large (60 g) | 6.3 | 0.4 | 5 |
| Paneer | 100 g | 18 | 2 | 20 |
| Tofu | 100 g | 8 | 2 | 4 |
| Staple Foods | ||||
| White Rice (cooked) | 100 g | 2.5 | 28 | 0.3 |
| Roti (medium) | 50 g | 3 | 15 | 2 |
| Bread | 1 slice (30 g) | 2 | 15 | 1 |
| Potato (boiled) | 100 g | 2 | 20 | 0.1 |
| Dairy & Drinks | ||||
| Milk (low-fat, 250 ml) | 250 ml | 8 | 12 | 2 |
| Yogurt (low-fat, 100 g) | 100 g | 5 | 7 | 1.5 |
| Butter | 10 g | 0.1 | 0 | 8 |
| Orange Juice | 250 ml | 2 | 25 | 0 |
| Cola | 330 ml | 0 | 39 | 0 |
| Beer | 330 ml | 1 | 13 | 0 |
Quick Summary
| Macro | Kcal per gram | Role |
|---|---|---|
| Protein | 4 | Muscle growth and recovery |
| Carbohydrate | 4 | Energy and performance |
| Fat | 9 | Hormone health and cell structure |
