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Macro Calculator

CARB, PROTEIN, FAT CALCULATOR Calories per day ( per day ( calc daily cals here Common Macro Ratios Moderate Moderate II Zone Diet (40-30-30) Low Fat Low Carb Keto Carbohydrate % Protein % Fat % Meals per day Three Four Five Six Results CARB PROTEIN FAT GRAMS per day GRAMS per meal CALORIES per day CALORIES per meal

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

Directions

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

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

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.

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.

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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.