Use this handy tool to find your macronutrient ratios for a few of the most popular goals.
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Fat Grams Per Day
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Carbs Grams Per Day
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Protein Grams Per Day
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Calories Calories Per Day
*Note: The resulting figures are based on a macro ratio of Fat, Protein, Carbs. The above is an average value, your acceptable range is:
Fat: (low end ) to (high end )
Carbs: (low end ) to (high end )
Protein: (low end ) to (high end )
If you need more info on calorie counting, check out our calorie calculator tool instead.
Contents of this Article
Understanding macro counting
Macronutrients or macros for short, the reason for counting them is so important is because it really does matter where you get your calories from. Each macronutrient offers a certain number of calories per gram.
Food Components | Kcal per (g) | Kcal per (oz) | kJ per (g) | kJ per (oz) |
---|---|---|---|---|
Fat | 8.8 | 249 | 37 | 1,049 |
Proteins | 4.1 | 116 | 17 | 482 |
Carbohydrates | 4.1 | 116 | 17 | 482 |
A brief look at each macro
Protein: Considered the most essential macro in pursuit of fitness goals. Putting protein first will help you in building muscles and prevent muscle loss. It is the most satiating, so you feel fuller, longer.
Carbs: Main source of energy. It comes in two forms: simple and complex. Simple carbs (such as sugars and fruit) digest easily and provide you with quick energy. Complex carbs provide more sustained energy. They have a higher fiber count, are more nutritious, and take longer to digest, keeping you fuller.
Fats: These essential nutrients help keep hormone levels balanced, store and provide energy, provide essential fatty acids that our bodies need but can’t produce, proper functioning of nerves and brain, etc.
Recommended macro figures
This allows you to count your macros and keep track of where your calories are coming from because when it comes to successfully achieving your weight and fitness goals, tracking really should matter.
Here are the daily macronutrient goals based on dietary reference intakes and recommendations from the “Institute of Medicine: Dietary Reference Intakes.” (40)
Male (14-18) | Female (14-18) | Male (19-30) | Female (19-30) | Male (31-50) | Female (31-50) | Male (51+) | Female (51+) | ||
---|---|---|---|---|---|---|---|---|---|
Macros | Calorie Level | 2,200, 2,800, 3,200 | 1,800 | 2,400, 2,600, 3,000 | 2,000 | 2,200 | 1,800 | 2,000 | 1,600 |
Protein (g) | RDA | 52 | 46 | 56 | 46 | 56 | 46 | 56 | 46 |
Protein (%kcal) | AMDR | 10-30 | 10-30 | 10-35 | 10-35 | 10-35 | 10-35 | 10-35 | 10-35 |
Carbohydrate (g) | RDA | 130 | 130 | 130 | 130 | 130 | 130 | 130 | 130 |
Carbohydrate (%kcal) | AMDR | 45-65 | 45-65 | 45-65 | 45-65 | 45-65 | 45-65 | 45-65 | 45-65 |
Dietary Fiber (g) | 14g | 30.8 | 25.2 | 33.6 | 28 | 30.8 | 25.2 | 28 | 22.4 |
Added Sugars (%kcal) | DGA | <10% | <10% | <10% | <10% | <10% | <10% | <10% | <10% |
Total Fat (%kcal) | AMDR | 25-35 | 25-35 | 20-35 | 20-35 | 20-35 | 20-35 | 20-35 | 20-35 |
Saturated Fat (%kcal) | DGA | <10% | <10% | <10% | <10% | <10% | <10% | <10% | <10% |
Linoleic Acid (g) | AI | 16 | 11 | 17 | 12 | 17 | 12 | 14 | 11 |
Linolenic Acid (g) | AI | 1.6 | 1.1 | 1.6 | 1.1 | 1.6 | 1.1 | 1.6 | 1.1 |
How to count macros?
First, you must determine how many daily calories you need to take per day for your fitness/wellness goal.
Our calculator is designed to help you do just that. Once you have that figure, you combine it with the calories per macronutrient and recommended macro figures above to determine how much of each macro you need per day.
For example, let’s use three super-simplified, completely hypothetical scenarios to illustrate.
Higher-carb for bodybuilding ratio of 55% Carbs / 30% Protein / 15% Fat
If you’re a 24yr old male on a 4,000 calories per day diet, that equates to:
- Carbohydrates (4 kcal per gram)
- Calories: (.55) * 4,000 = 2,200
- Grams: 2,200 Calories / 4 = 550(g) of Carbs
- Protein (4 kcal per gram)
- Calories: (.30) * 4,000 = 1,200
- Grams: 1,200 Calories / 4 = 300(g) of Protein
- Fat (9 kcal per gram)
- Calories: (.15) * 4,000 = 600
- Grams: 600 Calories / 9 = 67(g) of Fat
Moderate-carb for maintenance ratio of 40% Carbs / 35% Protein / 25% Fat
If you’re a 31yr old male on a 2,600 calories per day diet, that equates to:
- Carbohydrates (4 kcal per gram)
- Calories: (.40) * 2,600 = 1,040
- Grams: 1,040 Calories / 4 = 260(g) of Carbs
- Protein (4 kcal per gram)
- Calories: (.30) * 2,600 = 780
- Grams: 780 Calories / 4 = 195(g) of Protein
- Fat (9 kcal per gram)
- Calories: (.30) * 2,600 = 780
- Grams: 780 Calories / 9 = 87(g) of Fat
Lower-carb for fat loss ratio of 20% Carbs / 45% Protein / 35% Fat
If you’re a 28yr old female on a 1,500 calories per day diet, that equates to:
- Carbohydrates (4 kcal per gram)
- Calories: (.30) * 1,500 = 450
- Grams: 450 Calories / 4 = 113(g) of Carbs
- Protein (4 kcal per gram)
- Calories: (.40) * 1,500 = 600
- Grams: 600 Calories / 4 = 150(g) of Protein
- Fat (9 kcal per gram)
- Calories: (.30) * 1,500 = 450
- Grams: 450 Calories / 9 = 50(g) of Fat
By determining your daily calories number for your fitness goal, you can then proceed to setting a macronutrient ratio to aim for daily when putting together your meals. A great place to start is the recommended macro figures above, followed by the where should your calories come from section.
Keep in mind that results vary, and it will take patience and dedication to achieve your goals.
Amount of calories in common foods
Keep in mind that all food and beverage choices matter – focus on variety, amount, and nutrition.
This guide is not meant to be an exhaustive list, please read labels to find out just how many calories are in the specific products you decide to buy.
- Unless otherwise stated, the items are uncooked.
- Unless otherwise stated “cup” implies chopped item.
- Unless otherwise stated:
- 1 can = 12 fl oz.
- 1 cup = 8.11 fl oz (US) or 8.44 fl oz (imperial) or 240 millilitre
- 1 tablespoon = 14.2 gram
- Data pulled from: myfooddata.com
Milk & Eggs
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Boiled Eggs | 1 large (50g) | 78 | 64% | 3% | 34% | 326 |
Fried Eggs | 1 large (50g) | 90 | 70% | 2% | 28% | 377 |
Low Fat Milk 1% | 16oz glass (488g) | 205 | 21% | 48% | 31% | 858 |
Low Fat Milk 2% | 16oz glass (488g) | 244 | 36% | 38% | 26% | 1,021 |
Whole Milk | 16oz glass (488g) | 298 | 48% | 31% | 21% | 1,247 |
Skim Milk | 16oz glass (490g) | 167 | 3% | 59% | 38% | 699 |
Soymilk (unsweetened) | 16oz glass (486g) | 160 | 44% | 22% | 34% | 670 |
Coconut Milk | 16oz glass (452g) | 890 | 91% | 5% | 4% | 3,724 |
Almond Milk (unsweetened) | 16oz glass (524g) | 79 | 71% | 14% | 14% | 331 |
Yogurt
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Plain | 1 cup (8 fl oz) (245g) | 149 | 47% | 31% | 23% | 624 |
Low-fat | 1 cup (8 fl oz) (245g) | 154 | 22% | 44% | 33% | 645 |
Kefir (low-fat plain) | 100g | 41 | 20% | 44% | 37% | 172 |
Greek (plain) | 97 | 97 | 46% | 16% | 37% | 406 |
Greek (low-fat) | 73 | 73 | 23% | 22% | 55% | 306 |
Tofu yogurt | 1 cup (8 fl oz) (245g) | 246 | 17% | 68% | 15% | 1,029 |
Cheese
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
American | 1 slice (3/4oz) (21g) | 69 | 70% | 10% | 20% | 289 |
Blue Cheese | 1 oz (28g) | 100 | 73% | 3% | 24% | 419 |
Cream | 1 tbsp (15g) | 51 | 87% | 6% | 7% | 214 |
Cottage (blended) | 4 oz (113g) | 111 | 40% | 14% | 45% | 465 |
Cheddar | 1 oz (28g) | 115 | 74% | 3% | 23% | 481 |
Feta | 1 oz (28g) | 75 | 72% | 6% | 22% | 314 |
Gouda | 1 oz (28g) | 101 | 69% | 3% | 28% | 423 |
Swiss | 1 oz (28g) | 112 | 71% | 2% | 27% | 468 |
Meat
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Ground Beef (raw, grass-fed) | 85g | 168 | 60% | 0% | 40% | 703 |
Ground Lamb (broiled) | 3 oz (85g) | 241 | 64% | 0% | 36% | 1,108 |
Ground Pork (cooked) | 3 oz (85g) | 252 | 64% | 3% | 36% | 1,054 |
Bacon (pan-fried) | 1 slice (12g) | 54 | 69% | 2% | 30% | 226 |
Lean Chicken (cooked) | 6 oz (170g) | 267 | 18% | 0% | 82% | 1,117 |
Polish Sausage (pork) | 3 oz (85g) | 277 | 80% | 2% | 17% | 1,159 |
Ground Turkey (cooked) | 4 oz (82g) | 166 | 46% | 0% | 64% | 695 |
Seafood
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Lobster (cooked) | 3 oz (85g) | 76 | 10% | 0% | 90% | 318 |
Smoked Salmon | 3 oz (85g) | 33 | 35% | 0% | 65% | 138 |
Pink Salmon (raw) | 3 oz (85g) | 108 | 33% | 0% | 67% | 452 |
Canned Sardine | 1 can (3.75 oz) (92g) | 191 | 51% | 0% | 49% | 799 |
Crayfish | 3 oz (85g) | 101 | 13% | 5% | 81% | 293 |
Shrimp (cooked) | 3 oz (28g) | 100 | 73% | 0% | 24% | 423 |
Rainbow Trout (cooked) | 1 fillet (71g) | 119 | 41% | 0% | 59% | 498 |
Fruit
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Apples | 1 large (223g) | 116 | 3% | 95% | 2% | 485 |
Avocado | 1 whole (201g) | 322 | 76% | 20% | 5% | 1,347 |
Bananas | 1 large (136g) | 121 | 3% | 93% | 4% | 506 |
Blueberries | 1 cup (148g) | 84 | 5% | 91% | 5% | 351 |
Sweet Cherries | 1 cup (154g) | 97 | 3% | 91% | 6% | 406 |
Grapes | 1 cup (92g) | 62 | 4% | 92% | 4% | 259 |
Kiwi Fruit | 1 cup (180g) | 110 | 7% | 86% | 7% | 460 |
Peaches | 1 cup (154g) | 60 | 5% | 86% | 9% | 251 |
Plums | 1 cup (165g) | 76 | 6% | 88% | 6% | 318 |
Raspberries | 1 cup (123g) | 64 | 10% | 81% | 8% | 268 |
Figs | 1 large (64g) | 47 | 4% | 93% | 4% | 197 |
Grapefruit | 1 cup (230g) | 74 | 3% | 89% | 8% | 310 |
Oranges | 1 cup (180g) | 85 | 2% | 90% | 8% | 356 |
Pears | 1 cup (140g) | 80 | 2% | 97% | 2% | 335 |
Pineapple | 1 cup (165g) | 83 | 2% | 95% | 4% | 347 |
Strawberries | 1 cup (166g) | 53 | 8% | 84% | 8% | 222 |
Tomatoes | 1 cup (180g) | 32 | 9% | 73% | 18% | 134 |
Watermelon | 1 cup (152g) | 46 | 3% | 91% | 6% | 192 |
Vegetables
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Arugula | 1 cup (20g) | 5 | 19% | 48% | 32% | 21 |
Asparagus | 1 cup (134g) | 27 | 4% | 62% | 35% | 113 |
Bell Pepper | 1 cup (149g) | 30 | 8% | 79% | 13% | 126 |
Broccoli | 1 cup (91g) | 31 | 7% | 66% | 27% | 130 |
Cabbage | 1 cup (89g) | 22 | 3% | 79% | 17% | 92 |
Carrots | 1 large (72g) | 30 | 5% | 86% | 9% | 126 |
Celery | 1 cup (101g) | 16 | 12% | 71% | 18% | 67 |
Sweet Corn (cooked) | 1 cup (149g) | 143 | 13% | 75% | 13% | 598 |
Cucumber | 1 cup (104g) | 16 | 5% | 79% | 16% | 67 |
Eggplant | 1 cup (82g) | 21 | 7% | 80% | 13% | 88 |
Garlic | 1 clove (3g) | 4 | 3% | 81% | 15% | 17 |
Green Beans | 1 cup (135g) | 38 | 6% | 76% | 18% | 159 |
Portabella Mushrooms | 1 cup (86g) | 19 | 12% | 58% | 31% | 79 |
Onions | 1 cup (160g) | 64 | 2% | 88% | 10% | 268 |
Potatoes (baked) | 1 cup (160g) | 94 | 1% | 90% | 9% | 393 |
Pumpkin (cooked) | 1 cup (245g) | 49 | 4% | 83% | 13% | 205 |
Spinach | 1 cup (30g) | 7 | 13% | 50% | 37% | 29 |
Zucchini | 1 cup (124g) | 21 | 15% | 60% | 25% | 88 |
Nuts & Legumes
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Almonds | 1 oz (28g) | 164 | 72% | 14% | 14% | 686 |
Mung Bean Sprouts | 1 cup (104g) | 31 | 5% | 63% | 32% | 130 |
Black Beans | 1 cup (104g) | 227 | 4% | 70% | 26% | 950 |
Cashews | 1 oz (28g) | 138 | 54% | 33% | 13% | 682 |
Chia Seeds | 1 oz (28g) | 21 | 15% | 60% | 25% | 577 |
Chickpeas (cooked) | 1 cup (164g) | 269 | 14% | 65% | 21% | 1,125 |
Flaxseed | 1 oz (28g) | 152 | 67% | 20% | 13% | 636 |
Peanuts | 1 oz (28g) | 161 | 73% | 11% | 17% | 674 |
Pecan | 1 oz (28g) | 196 | 88% | 7% | 5% | 820 |
Pinto Beans (cooked) | 1 cup (171g) | 245 | 4% | 71% | 24% | 1,025 |
Red Kidney Beans (boiled) | 1 cup (177g) | 218 | 2% | 69% | 30% | 912 |
Soft Tofu | 1 piece (120g) | 73 | 49% | 7% | 43% | 305 |
Walnuts | 1 oz (28g) | 186 | 83% | 8% | 9% | 778 |
Grains & Pasta
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
Brown Rice (cooked) | 1 oz (195g) | 218 | 6% | 85% | 8% | 912 |
Brown Rice (cooked) | 1 cup (158g) | 205 | 2% | 89% | 9% | 858 |
Cooked Pasta (spaghetti) | 1 cup (151g) | 239 | 5% | 80% | 15% | 1,000 |
Cooked Pasta (elbows) | 1 cup (132g) | 209 | 5% | 80% | 15% | 874 |
Cooked Pasta (lasagna) | 1 cup (116g) | 183 | 5% | 80% | 15% | 766 |
Drinks & Beverages
Type | Size | Calories | Alcohol | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|---|
Apple Juice | 16 oz (496g) | 228 | 0% | 2% | 98% | 0% | 954 |
Coconut Water | 1 cup (240g) | 46 | 0% | 10% | 75% | 15% | 192 |
Orange Juice | 1 cup (248g) | 112 | 0% | 4% | 89% | 6% | 469 |
Grape Juice | 16 oz (506g) | 304 | 0% | 2% | 97% | 2% | 1,272 |
Beer | 1 can (356g) | 153 | 63% | 0% | 33% | 5% | 640 |
Coca-Cola | 1 can (370g) | 155 | 0% | 5% | 95% | 0% | 648 |
Diet Coke | 1 can (8 fl oz) (355g) | 71 | 0% | 0% | 100% | 0% | 297 |
Pepsi | 1 can (335 ml) | 150 | 0% | 0% | 100% | 0% | 628 |
Sprite | 16 fl oz (492g) | 197 | 0% | 0% | 100% | 0% | 824 |
Gatorade G2 (low-calorie) | 8 fl oz (237g) | 19 | 0% | 0% | 100% | 0% | 79 |
Whiskey | 1 fl oz (28g) | 70 | 100% | 0% | 0% | 0% | 293 |
Gin | 1 fl oz (28g) | 73 | 100% | 0% | 0% | 0% | 305 |
Vodka | 1 fl oz (28g) | 64 | 100% | 0% | 0% | 0% | 268 |
Red Wine | 1 fl oz (29g) | 25 | 88% | 0% | 12% | 0% | 105 |
White Wine | 1 fl oz (29g) | 24 | 88% | 0% | 12% | 0% | 100 |
Green Tea | 16 fl oz (473g) | 0 | 0% | 0% | 0% | 0% | 0 |
Black Tea | 16 fl oz (473g) | 0 | 0% | 0% | 0% | 0% | 0 |
Candy & Sweets
Type | Size | Calories | Fat | Carbs | Protein | Kilojoules |
---|---|---|---|---|---|---|
McDonalds Apple Pie | 2 oz (77g) | 249 | 43% | 53% | 4% | 1,042 |
Coconut Custard Pie | 1 piece (104g) | 270 | 45% | 46% | 9% | 1,130 |
Cheesecake | 1 piece (80g) | 257 | 62% | 31% | 7% | 1,075 |
Chocolate | 1 oz (28g) | 155 | 52% | 45% | 4% | 648 |
Almond Joy Bar | 1 snack bar (19g) | 91 | 49% | 48% | 3% | 381 |
Glazed Doughnut | 3-inches (41g) | 169 | 40% | 57% | 3% | 707 |
Vanilla Ice Cream | 1/5 cup (66g) | 137 | 48% | 45% | 7% | 573 |
Pancake | 4-inches (38g) | 86 | 38% | 50% | 12% | 360 |
Pumpkin Pie | 1 slice (133g) | 323 | 36% | 57% | 7% | 1,351 |
Gingerbread Cake | 1 piece (74g) | 263 | 41% | 55% | 4% | 1,100 |
Waffle | 7-inches (75g) | 218 | 44% | 45% | 11% | 912 |
Final say
We hope this helped you better understand macronutrients and the importance of counting them when it comes to achieving certain fitness goals.
Stock Photos from Supergal / Shutterstock