Calorie Calculator - Macro nutrients

How much carbohydrate, protein, and fat should you be eating each day?

  1. Enter daily Calorie goal amount.
  2. Select from a number of common diet ratios.
  3. Or, put in custom ratios.
  4. Select how many meals you eat each day.
  5. Calculate!

Results show exact number of Calorie and grams required for each nutrient.


per day (calc daily cals here)


GRAMS per day
GRAMS per meal
CALORIES per day
CALORIES per meal

How Does This Work?

nutrient calculator

If you have figured out your ideal daily calorie intake, the Nutrient Calculator helps you convert this into grams of food.

Food are grouped into Carbohydrates, Proteins, and Fats.

Various diet regimes propose different ratios for these 'macro-nutrients'.

For example (carb-protein-fat)

Figuring Out the Macro-nutrients in Food

Packaged foods have nutritional information posted on them, but fresh foods have to be figured out manually.

However, there are a few great tools that do all the work for you.

Do Macro-Nutrients Matter?

There is a difference of opinion on this. Some feel that only calories count, while others argue that distribution of nutrients is what is important.

However, evidence would suggest that the health of a person is affected if too many calories are coming from bad fats or refined carbs. This is the premise behind Gary Taubes' book, Good Calories, Bad Calories.

The reality is - you must find what works for you - and to do this you have to start somewhere! If it doesn't work - try something else.

Tom Venuto's program Burn The Fat has a considerable section about macro nutrient ratios and calories. His opinion is that extremes (such as very low carb, and very low fat, are only appropriate for a small section of the population).

Getting It In Context

Here's a quick look at what the gram values are for some common items.

  Carbohydrate Protein Fat
McDonalds Big Mac & Large Fries 116g 31g 55g
1 Slice of Super Supreme Pizza from Pizza Hutt 28g 13g 17g
4oz (113g) skinless boneless chicken breast, 1 cup brown rice (cooked), 1 cup broccoli 43g 38g 5.5g

The fat in a Big Mac and Fries can contain enough fat for an entire days intake!

The bottom line is to make sure your nutrient ratios are promoting the desired weight loss and having a positive effect on your overall health.

Last updated 20 Aug 13