Tools Macro Calculator + Guide to Macronutrients

Macro Calculator + Guide to Macronutrients

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Use this handy tool to find your macronutrient ratios for a few of the most popular goals.

Macro calculator
About you
How Active are You?
Your Goal
Your result
  • Fat Fat Grams Per Day
  • Carbs Carbs Grams Per Day
  • Protein Protein Grams Per Day
  • calories 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.

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 ComponentsKcal per (g)Kcal per (oz)kJ per (g)kJ per (oz)
Note: Kcal is Kilocalories. (g) is gram. (oz) is ounce. kJ is Kilojoules.

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)

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.

Counting Macros For Different Weight Goals

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:

Milk & Eggs

Boiled Eggs1 large (50g)7864%3%34%326
Fried Eggs1 large (50g)9070%2%28%377
Low Fat Milk 1%16oz glass (488g)20521%48%31%858
Low Fat Milk 2%16oz glass (488g)24436%38%26%1,021
Whole Milk16oz glass (488g)29848%31%21%1,247
Skim Milk16oz glass (490g) 1673%59%38%699
Soymilk (unsweetened)16oz glass (486g)16044%22%34%670
Coconut Milk16oz glass (452g)89091%5%4%3,724
Almond Milk (unsweetened)16oz glass (524g)7971%14%14%331


Plain1 cup (8 fl oz) (245g)14947%31%23%624
Low-fat1 cup (8 fl oz) (245g)15422%44%33%645
Kefir (low-fat plain)100g4120%44%37%172
Greek (plain)979746%16%37%406
Greek (low-fat)737323%22%55%306
Tofu yogurt1 cup (8 fl oz) (245g)24617%68%15%1,029


American1 slice (3/4oz) (21g)6970%10%20%289
Blue Cheese1 oz (28g)10073%3%24%419
Cream1 tbsp (15g)5187%6%7%214
Cottage (blended)4 oz (113g)11140%14%45%465
Cheddar1 oz (28g)11574%3%23%481
Feta1 oz (28g)7572%6%22%314
Gouda1 oz (28g)10169%3%28%423
Swiss1 oz (28g)11271%2%27%468


Ground Beef (raw, grass-fed)85g16860%0%40%703
Ground Lamb (broiled)3 oz (85g)24164%0%36%1,108
Ground Pork (cooked)3 oz (85g)25264%3%36%1,054
Bacon (pan-fried)1 slice (12g)5469%2%30%226
Lean Chicken (cooked)6 oz (170g)26718%0%82%1,117
Polish Sausage (pork)3 oz (85g)27780%2%17%1,159
Ground Turkey (cooked)4 oz (82g)16646%0%64%695


Lobster (cooked)3 oz (85g)7610%0%90%318
Smoked Salmon3 oz (85g)3335%0%65%138
Pink Salmon (raw)3 oz (85g)10833%0%67%452
Canned Sardine1 can (3.75 oz) (92g)19151%0%49%799
Crayfish3 oz (85g)10113%5%81%293
Shrimp (cooked)3 oz (28g)10073%0%24%423
Rainbow Trout (cooked)1 fillet (71g)11941%0%59%498


Apples1 large (223g)1163%95%2%485
Avocado1 whole (201g)32276%20%5%1,347
Bananas1 large (136g)1213%93%4%506
Blueberries1 cup (148g)845%91%5%351
Sweet Cherries1 cup (154g)973%91%6%406
Grapes1 cup (92g)624%92%4%259
Kiwi Fruit1 cup (180g)1107%86%7%460
Peaches1 cup (154g)605%86%9%251
Plums1 cup (165g)766%88%6%318
Raspberries1 cup (123g)6410%81%8%268
Figs1 large (64g)474%93%4%197
Grapefruit1 cup (230g)743%89%8%310
Oranges1 cup (180g)852%90%8%356
Pears1 cup (140g)802%97%2%335
Pineapple1 cup (165g)832%95%4%347
Strawberries1 cup (166g)538%84%8%222
Tomatoes1 cup (180g)329%73%18%134
Watermelon1 cup (152g)463%91%6%192


Arugula1 cup (20g)519%48%32%21
Asparagus1 cup (134g)274%62%35%113
Bell Pepper1 cup (149g)308%79%13%126
Broccoli1 cup (91g)317%66%27%130
Cabbage1 cup (89g)223%79%17%92
Carrots1 large (72g)305%86%9%126
Celery1 cup (101g)1612%71%18%67
Sweet Corn (cooked)1 cup (149g)14313%75%13%598
Cucumber1 cup (104g)165%79%16%67
Eggplant1 cup (82g)217%80%13%88
Garlic1 clove (3g)43%81%15%17
Green Beans1 cup (135g)386%76%18%159
Portabella Mushrooms1 cup (86g)1912%58%31%79
Onions1 cup (160g)642%88%10%268
Potatoes (baked)1 cup (160g)941%90%9%393
Pumpkin (cooked)1 cup (245g)494%83%13%205
Spinach1 cup (30g)713%50%37%29
Zucchini1 cup (124g)2115%60%25%88

Nuts & Legumes

Almonds1 oz (28g)16472%14%14%686
Mung Bean Sprouts1 cup (104g)315%63%32%130
Black Beans1 cup (104g)2274%70%26%950
Cashews1 oz (28g)13854%33%13%682
Chia Seeds1 oz (28g)2115%60%25%577
Chickpeas (cooked)1 cup (164g)26914%65%21%1,125
Flaxseed1 oz (28g)15267%20%13%636
Peanuts1 oz (28g)16173%11%17%674
Pecan1 oz (28g)19688%7%5%820
Pinto Beans (cooked)1 cup (171g)2454%71%24%1,025
Red Kidney Beans (boiled)1 cup (177g)2182%69%30%912
Soft Tofu1 piece (120g)7349%7%43%305
Walnuts1 oz (28g)18683%8%9%778

Grains & Pasta

Brown Rice (cooked)1 oz (195g)2186%85%8%912
Brown Rice (cooked)1 cup (158g)2052%89%9%858
Cooked Pasta (spaghetti)1 cup (151g)2395%80%15%1,000
Cooked Pasta (elbows)1 cup (132g)2095%80%15%874
Cooked Pasta (lasagna)1 cup (116g)1835%80%15%766

Drinks & Beverages

Apple Juice16 oz (496g)2280%2%98%0%954
Coconut Water1 cup (240g)460%10%75%15%192
Orange Juice1 cup (248g)1120%4%89%6%469
Grape Juice16 oz (506g)3040%2%97%2%1,272
Beer1 can (356g)15363%0%33%5%640
Coca-Cola1 can (370g)1550%5%95%0%648
Diet Coke1 can (8 fl oz) (355g)710%0%100%0%297
Pepsi1 can (335 ml)1500%0%100%0%628
Sprite16 fl oz (492g)1970%0%100%0%824
Gatorade G2 (low-calorie)8 fl oz (237g)190%0%100%0%79
Whiskey1 fl oz (28g)70100%0%0%0%293
Gin1 fl oz (28g)73100%0%0%0%305
Vodka1 fl oz (28g)64100%0%0%0%268
Red Wine1 fl oz (29g)2588%0%12%0%105
White Wine1 fl oz (29g)2488%0%12%0%100
Green Tea16 fl oz (473g)00%0%0%0%0
Black Tea16 fl oz (473g)00%0%0%0%0

Candy & Sweets

McDonalds Apple Pie2 oz (77g)24943%53%4%1,042
Coconut Custard Pie1 piece (104g)27045%46%9%1,130
Cheesecake1 piece (80g)25762%31%7%1,075
Chocolate1 oz (28g)15552%45%4%648
Almond Joy Bar1 snack bar (19g)9149%48%3%381
Glazed Doughnut3-inches (41g)16940%57%3%707
Vanilla Ice Cream1/5 cup (66g)13748%45%7%573
Pancake4-inches (38g)8638%50%12%360
Pumpkin Pie1 slice (133g)32336%57%7%1,351
Gingerbread Cake1 piece (74g)26341%55%4%1,100
Waffle7-inches (75g)21844%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

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