What are Macronutrients (Macro)?
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.
Protein
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 (Carbs)
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.
Fat
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 for 2015-2020 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.
Daily Calorie Needs
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 two 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. The Katch-McArdle Formula 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.
As carbohydrates, proteins, and fats provide nearly the entire
energy needs of the human body, their daily needs can be
calculated based on the daily caloric need. The values returned by
the calculator are an estimate based on standards and guidelines
provided by a number of institutions, such as the American Dietetic
Association, Centers for Disease Control and Prevention, World
Health Organization, and more.
Macronutrients in Common Foods
Serving Size
Protei Carb
Fat
n
s
Apple
1 (4 oz.)
0.27g
Banana
1 (6 oz.)
1.85g
Grapes
1 cup
1.15g
Orange
1 (4 oz.)
0.79g
Pear
1 (5 oz.)
0.54g
Peach
1 (6 oz.)
1.2g
Pineapple
1 cup
0.84g
Strawberry
1 cup
1.11g
Watermelon
1 cup
0.93g
Vegetables
Asparagus
Broccoli
1 cup
1 cup
Carrots
1 cup
Cucumber
Eggplant
Lettuce
Tomato
Proteins
4 oz.
1 cup
1 cup
1 cup
2.95g 5.2g
2.57g 6.04g
12.26
1.19g
g
0.67g 2.45g
0.98g 5.88g
0.5g 1.63g
1.58g 7.06g
Food
Fruit
14.36
g
38.85
g
28.96
g
11.79
g
21.91
g
12.59
g
19.58
g
12.75
g
11.48
g
0.18g
0.56g
0.26g
0.23g
0.17g
0.33g
0.19g
0.5g
0.23g
0.16g
0.34g
0.31g
0.18g
0.18g
0.08g
0.36g
Beef, regular,
cooked
Chicken, cooked
Tofu
Egg
Fish, Catfish,
cooked
2 oz.
14.2g 0g
2 oz.
4 oz.
1 large
16g
0g
1.84g
7.82g 2.72g 3.06g
6.29g 0.38g 4.97g
2 oz.
9.96g 4.84g 8.24g
Pork, cooked
2 oz.
Shrimp, cooked
2 oz.
10.4g
15.82
0g
8.26g
g
15.45
0.69g 1.32g
g
Common Meals/Snacks
Bread, white
1 slice (1 oz.)
1.91g
Butter
1 tablespoon
0.12g
Caesar salad
3 cups
16.3g
Cheeseburger
1 sandwich
Hamburger
1 sandwich
Dark Chocolate
1 oz.
1.57g
Corn
1 cup
4.3g
Pizza
1 slice (14")
13.32
g
Potato
6 oz.
4.47g
Rice
1 cup cooked
4.2g
Sandwich
1 (6" Subway Turkey
Sandwich)
18g
14.77
g
14.61
g
12.65
0.82g
g
11.52
0.01g
g
21.12 45.91
g
g
31.75 15.15
g
g
26.81 10.97
g
g
16.84
9.19g
g
30.49
1.64g
g
33.98 12.13
g
g
36.47
0.22g
g
44.08
0.44g
g
46g
3.5g
Beverages/Dairy
1 can
1.64g
12.64
0g
g
1 can
0g
39g
0g
1 can
0g
0g
Milk (1%)
1 cup
8.22g
Milk (2%)
1 cup
8.05g
Milk (Whole)
1 cup
7.86g
Orange Juice
1 cup
1.74g
Apple cider
1 cup
0.15g
Yogurt (low-fat)
1 cup
Yogurt (non-fat)
1 cup
0g
12.18
g
11.42
g
11.03
g
25.79
g
28.97
g
17.25
g
17.43
g
Beer
Coca-Cola
Classic
Diet Coke
12.86
g
13.01
g
2.37g
4.81g
7.93g
0.5g
0.27g
3.8g
0.41g