Macro Calculator
Calculate your optimal macronutrient distribution based on your goals
Metric Units
US Units
ages 15 – 80
Male
Female
cm
kg
Weight Loss
Maintenance
Muscle Gain
Your Daily Macronutrient Needs
0
calories per day
Protein
0
grams
0% of calories
Carbohydrates
0
grams
0% of calories
Fats
0
grams
0% of calories
Foods to Meet Your Macros
High-Protein Foods
Chicken breast, eggs, Greek yogurt, tofu, lentils
Healthy Carbohydrates
Oats, sweet potatoes, quinoa, brown rice, fruits
Good Fats
Avocado, nuts, olive oil, fatty fish, seeds
Balanced Meals
Grilled chicken with quinoa and vegetables
Macronutrients (Macros): What Are They?
protein
A necessary macronutrient, protein aids in tissue growth and repair, hormone and enzyme synthesis, and other bodily functions. Amino acids, the building blocks of muscles, skin, and organs, make up this substance. Protein consumption must be balanced for growth, energy, and immune system maintenance.
- Fish
- Skinless poultry
- Lean beef
- Pork
- Low-fat dairy products
- Soy
- Nuts
- Beans
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