Macro Calculator
Calculate Your Daily Macros
Enter your personal details below to receive a science-backed breakdown of your daily Calories, Protein, Carbohydrates, and Fat targets — tailored to your activity level and specific fitness goal.
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Fill in your details on the left and hit Calculate My Macros to get your personalised daily calorie and macronutrient targets.
Calorie Targets by Goal
| Goal | Calories |
|---|
What Are Macronutrients (Macros)?
In health and fitness, macronutrients are the chemical compounds humans consume in large quantities to provide bulk energy. They refer specifically to Carbohydrates, Proteins, and Fats. Unlike micronutrients (vitamins and minerals needed in milligram quantities), macros are required daily in gram-level amounts and directly power your performance, recovery, and body composition.
Protein
Proteins are organic compounds built from amino acids — the building blocks of muscle tissue. Essential amino acids must come from your diet. Lean meats, fish, eggs, dairy, beans, and soy are all excellent sources. Adequate protein is critical for muscle repair, hormone production, and satiety.
Carbohydrates
Carbs are your body's primary fuel source. Simple carbs (sugars) provide quick energy, while complex carbs (whole grains, vegetables, legumes) deliver sustained energy and valuable dietary fibre. Prioritise complex, minimally processed carbohydrate sources for optimal performance and digestion.
Dietary Fat
Fats support hormone synthesis, joint health, and the absorption of fat-soluble vitamins (A, D, E, K). Unsaturated fats from olive oil, avocado, nuts, and fatty fish are beneficial. Limit saturated fats to under 10% of daily calories, and avoid trans fats entirely where possible.
TDEE & BMR
Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier. The Mifflin-St Jeor Equation estimates BMR from height, weight, age, and sex. The Katch-McArdle Formula uses lean body mass and can be more accurate for leaner individuals.
Calorie Balance
An average person may need 1,600–3,000 kcal/day depending on size and activity. Men generally require 2,000–3,000 kcal; women 1,600–2,400 kcal. Once your TDEE is known, adjusting by ±250–500 kcal creates the calorie surplus or deficit needed to gain or lose approximately 0.5–1 lb per week.
Macro Split
Standard recommendations allocate roughly 30% of calories to protein, 40% to carbohydrates, and 30% to fat. This ratio shifts based on goal: higher-protein splits (35–40%) favour muscle building; lower-carb splits may suit fat-loss phases. Our calculator applies evidence-based defaults from the ADA, WHO, and CDC.
Macronutrients in Common Foods
| Food | Serving | 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, cooked | 2 oz. | 14.2g | 0g | 10.4g |
| Chicken, cooked | 2 oz. | 16g | 0g | 1.84g |
| Egg | 1 large | 6.29g | 0.38g | 4.97g |
| Fish, Catfish, cooked | 2 oz. | 9.96g | 4.84g | 8.24g |
| Pork, cooked | 2 oz. | 15.82g | 0g | 8.26g |
| Shrimp, cooked | 2 oz. | 15.45g | 0.69g | 1.32g |
| Tofu | 4 oz. | 7.82g | 2.72g | 3.06g |
| 🍚 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 |
| Corn | 1 cup | 4.3g | 30.49g | 1.64g |
| Dark Chocolate | 1 oz. | 1.57g | 16.84g | 9.19g |
| Hamburger | 1 sandwich | 14.61g | 26.81g | 10.97g |
| Pizza | 1 slice (14") | 13.32g | 33.98g | 12.13g |
| Potato | 6 oz. | 4.47g | 36.47g | 0.22g |
| Rice, cooked | 1 cup | 4.2g | 44.08g | 0.44g |
| Sandwich | 1 (6" Subway Turkey) | 18g | 46g | 3.5g |
| 🥛 Beverages & Dairy | ||||
| Apple cider | 1 cup | 0.15g | 28.97g | 0.27g |
| 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 |
| Yogurt (low-fat) | 1 cup | 12.86g | 17.25g | 3.8g |
| Yogurt (non-fat) | 1 cup | 13.01g | 17.43g | 0.41g |
* Values are approximate. Always verify with product labels for precise tracking.
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