Macro Calculator

This tool will calculate your macronutrient (macro) needs by considering your daily calorie requirements and dietary preferences. It will outline the appropriate proportions and quantities of fats, proteins, and carbohydrates to consume. You can monitor your macro intake in grams. Instead of tracking calories, track the grams of protein, carbs, and fats consumed.

Enter your daily calorie requirement and select a diet type. If you don't know your daily calorie requirement, check out TDEE Calculator for an estimate of the number of calories your body burns daily and to maintain your current weight. If planning on losing or gaining weight, use the calculators at Calorie Deficit Calculator for Weight Loss or Calorie Calculator for Weight Management to help you determine your daily calorie requirement for a weight loss or a weight gain.

A diet's fat, protein, and carbohydrate proportions depend on its type. The calculator offers predefined proportions for various diets such as balanced, low fat, low carb, high protein, standard keto, and high protein keto. It is also possible to adjust the macro proportions according to individual needs by clicking the "Customize" button and using the sliders or arrows to modify the fat, protein, and carbs percentages. Any changes will automatically recalculate each macro's corresponding calorie and gram amounts.

Suggested Macronutrient Intakes

According to the Food and Nutrition Board of the Institute of Medicine (IOM), 45% to 65% of your total calorie consumption should be from carbohydrates, 10% to 35% from protein, and 20% to 35% from fat. For example, if your average daily calorie intake is 2000 kcal, then you should aim for 900 to 1300 kcal from carbohydrates, 200 to 700 kcal from protein, and 400 to 700 kcal from fat, which can be calculated as follows:

For carbs (45% to 65%):
2000 kcal x 0.45 = 900 kcal
2000 kcal x 0.65 = 1300 kcal

For protein (10% to 35%):
2000 kcal x 0.10 = 200 kcal
2000 kcal x 0.35 = 700 kcal

For fat (20% to 35%):
2000 kcal x 0.20 = 400 kcal
2000 kcal x 0.35 = 700 kcal

To calculate the quantity in grams, you first need to know that one gram of fat provides 9 kcal of energy, while one gram of carbohydrates and protein each provides 4 kcal. Using the macro calorie values provided in the previous scenario for a total intake of 2000 kcal, the equivalent carbohydrate intake would be between 225 to 325 grams, protein intake between 50 to 175 grams, and fat intake between 44 to 78 grams, which can be calculated as follows:

For carbs (900 to 1300 kcal):
900 kcal / 4 kcal per gram = 225 grams
1300 kcal / 4 kcal per gram = 325 grams

For protein (200 to 700 kcal):
200 kcal / 4 kcal per gram = 50 grams
700 kcal / 4 kcal per gram = 175 grams

For fat (400 to 700 kcal):
400 kcal / 9 kcal per gram = 44 grams
700 kcal / 9 kcal per gram = 78 grams

The combined quantity of carbohydrates, protein, and fat determines the caloric intake of a macro diet. The suggested ratios offer a broad spectrum that caters to the requirements of most physically active individuals.

The preset macro values of the calculator for balanced, low-fat, low-carb, and high-protein diets are all within the recommended range by the Institute of Medicine (IOM). However, conducting thorough research on the standard keto and high protein keto diets is essential as they may not suit individual needs.

What is the Benefit of Tracking Macros Instead of Counting Calories?

Monitoring macros motivates you to make intelligent and nutritious food selections. Your body weight fluctuates depending on whether you consume fewer or more calories than you expend. Keeping track of macros lets you comprehend your energy source and its impact on your body. It's important to note that not all calories are equal.

People tend to prioritize the composition of their food, leading them to be more mindful of how they nourish their bodies and monitor how their bodies respond.

Focusing on consuming enough protein and being mindful of carbohydrate intake instead of solely counting calories can aid individuals in achieving their fitness objectives by promoting a greater sense of satiety.

References:

1. Manore M. M. (2005). Exercise and the Institute of Medicine recommendations for nutrition. Current sports medicine reports, 4(4), 193–198. https://doi.org/10.1097/01.csmr.0000306206.72186.00