Macro Calculator


per day (calc daily cals here)



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

Sometimes called your “macros”, this shows how much of these macronutrients you should eat, based on your desired ratio.

How Does This Work?

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

Food are grouped into Carbohydrates, Proteins, and Fats.

Various diet regimes propose different ratios for each macronutrient.

For example (carb-protein-fat)

Figuring Out the Macronutrients in Food

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

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

There are many other options.

Do Macronutrients 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.

Some argue that manipulating macronutrient levels is a successful technique for both losing fat and gaining muscle.

  • The Macro Solution by Ted Kallmyer, is a complete guide to counting macros and includes everything you need to know to succeed. 130+ pages including the basics, tips, recipes, meal plans, and exercise guides

There is some research pointing to higher protein diets having modest benefits in reductions in weight (over standard low-fat diets).

It’s not all about calories. Gary Taubes’ book Good Calories, Bad Calories delves into how our bodies are for more complex than first thought, and processing of fat is not simply about energy intake. His paper "The science of obesity" argues that the energy balance (calories in, calories out) is just a hypothesis.

Other research argues that it’s only reduced calories that works, regardless of which macronutrients are emphasized.

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.

Getting It In Context

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

  Carb 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.


  • Taubes, G. (2013). The science of obesity: what do we really know about what makes us fat? an essay by gary taubes. BMJ, 346 , f1050+. URL
  • Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., … & Williamson, D. A. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine, 360(9), 859-873. URL
  • Wycherley, T. P., Moran, L. J., Clifton, P. M., Noakes, M., & Brinkworth, G. D. (2012). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. The American journal of clinical nutrition, ajcn-044321. Link