Calculate your daily macronutrient and calorie needs based on age, body stats and activity level.
If provided, the Katch-McArdle formula will be used for more accurate BMR estimation.
The results below are the suggested amounts of macronutrients and food energy (Calories) you need to consume daily to maintain your weight. Each macronutrient amount is represented as a range of values. Please click whichever tab best suits your needs, or create your own plan.
The results above are a guideline for more typical situations. Please consult with a doctor for your macronutrient needs if you are an athlete, training for a specific purpose, or on a special diet due to a disease, pregnancy, or other conditions. The protein range is calculated based on the guidelines set by the American Dietetic Association (ADA), The Centers for Disease Control and Prevention (CDC), and the World Health Organization. The carbohydrate range is based on the guidelines and joint recommendations of The Institute of Medicine, The Food and Agriculture Organization and the World Health Organization.
In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.
Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.
Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.
There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins.
Healthier proteins include: Soy, beans, nuts, fish, skinless poultry, lean beef, pork, low-fat dairy products
Unhealthier proteins include: Fried meats, processed meats (deli meats, sausages, fast-food burgers etc.), high sugar yogurts, processed protein bars, many kinds of cheese
Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates."
Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides such as cellulose cannot be easily metabolized by many organisms, including humans, but can still provide them with valuable dietary fibers, which helps with digestion. Too many carbohydrates in the form of sugar (common in processed foods) can have negative health effects, but more complex carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those that provide dietary fibers, are beneficial, and necessary for the human body.
Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet. They are also highly energy dense and are the most efficient form of energy storage.
Fats are typically classified based on the bonding of carbon atoms. In terms of dietary fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally, saturated and trans fats are considered unhealthy fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources of fat for the body.
General recommendations from the Dietary Guidelines for Americans include entirely avoiding trans fats where possible, limiting saturated fat intake to comprise less than 10% of calories consumed per day, and ideally replacing saturated fats in the diet with monounsaturated and polyunsaturated fats.
The number of calories a person needs to consume on a daily basis is mainly based on a number of factors including height, weight, age, and activity level, along with whether the person wants to maintain, lose, or gain weight. The values returned by the calculator are based on equations for estimating the basal metabolic rate (BMR) or resting daily energy expenditure (RDEE) of a person.
Once the BMR or RDEE is calculated, they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-St Jeor Equation is a widely adopted equation that calculates BMR mainly based on physical characteristics such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account and can be more accurate for people who are leaner and know their body fat percentage.
Based on the above factors, an average person may need to consume anywhere from 1600-3000 calories a day. The recommendations are generally higher for men (2000-3000) than women (1600-2400), and an increased activity level requires more calories, while a sedentary person would require less.
| Food | Serving Size | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fruit | ||||
| Apple | 1 (4 oz.) | 0.27 g | 14.36 g | 0.18 g |
| Banana | 1 (6 oz.) | 1.85 g | 38.85 g | 0.56 g |
| Grapes | 1 cup | 1.15 g | 28.96 g | 0.26 g |
| Orange | 1 (4 oz.) | 0.79 g | 11.79 g | 0.23 g |
| Pear | 1 (5 oz.) | 0.54 g | 21.91 g | 0.17 g |
| Strawberry | 1 cup | 1.11 g | 12.75 g | 0.5 g |
| Vegetables | ||||
| Asparagus | 1 cup | 2.95 g | 5.2 g | 0.16 g |
| Broccoli | 1 cup | 2.57 g | 6.04 g | 0.34 g |
| Carrots | 1 cup | 1.19 g | 12.26 g | 0.31 g |
| Tomato | 1 cup | 1.58 g | 7.06 g | 0.36 g |
| Proteins | ||||
| Beef, regular, cooked | 2 oz. | 14.2 g | 0 g | 10.4 g |
| Chicken, cooked | 2 oz. | 16 g | 0 g | 1.84 g |
| Tofu | 4 oz. | 7.82 g | 2.72 g | 3.06 g |
| Egg | 1 large | 6.29 g | 0.38 g | 4.97 g |
| Pork, cooked | 2 oz. | 15.82 g | 0 g | 8.26 g |
| Shrimp, cooked | 2 oz. | 15.45 g | 0.69 g | 1.32 g |
| Common Meals / Snacks | ||||
| Bread, white | 1 slice (1 oz.) | 1.91 g | 12.65 g | 0.82 g |
| Cheeseburger | 1 sandwich | 14.77 g | 31.75 g | 15.15 g |
| Hamburger | 1 sandwich | 14.61 g | 26.81 g | 10.97 g |
| Dark Chocolate | 1 oz. | 1.57 g | 16.84 g | 9.19 g |
| Pizza | 1 slice (14") | 13.32 g | 33.98 g | 12.13 g |
| Potato | 6 oz. | 4.47 g | 36.47 g | 0.22 g |
| Rice, cooked | 1 cup | 4.2 g | 44.08 g | 0.44 g |
| Beverages / Dairy | ||||
| Milk (1%) | 1 cup | 8.22 g | 12.18 g | 2.37 g |
| Milk (Whole) | 1 cup | 7.86 g | 11.03 g | 7.93 g |
| Orange Juice | 1 cup | 1.74 g | 25.79 g | 0.5 g |
| Yogurt (low-fat) | 1 cup | 12.86 g | 17.25 g | 3.8 g |
| Coca-Cola Classic | 1 can | 0 g | 39 g | 0 g |
| Beer | 1 can | 1.64 g | 12.64 g | 0 g |
All values provided by this calculator are estimates based on standard population equations and average activity multipliers. Individual calorie and macronutrient needs can vary significantly based on genetics, body composition, metabolism, hormone levels, medications and health conditions.
This calculator is for informational and planning purposes only and does not constitute medical or nutritional advice. Always consult with a qualified healthcare provider, registered dietitian or nutritionist before making significant dietary changes, especially if you have pre-existing health conditions, are pregnant, or are an athlete with specific training goals.
1. Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition 1990.
2. Katch FI, McArdle WD. "Nutrition, weight control, and exercise." 1988.
3. Dietary Guidelines for Americans 2015-2020. U.S. Department of Health and Human Services.
4. Institute of Medicine. "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids." 2005.
5. World Health Organization. "Protein and amino acid requirements in human nutrition." 2007.