Macro nutrient calculator

Professional macro planning for calorie targets, BMR, and daily macro grams

Built with the Mifflin-St Jeor equation, activity multipliers, and goal-based calorie adjustments to deliver clear daily protein, carbs, and fat recommendations.

Instant result

BMR → TDEE → Macros

Healthy macro meal planning with colorful nutritious foods

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Macronutrients in Common Foods

Food reference table

A practical reference for quick meal planning with common protein, carb, and fat sources.

Food	Serving	Protein	Carbs	Fat	Calories
Chicken breast	3 oz (cooked)	26 g	0 g	3 g	140
Salmon	3 oz (cooked)	22 g	0 g	12 g	190
Eggs	2 large	12 g	1 g	10 g	140
Greek yogurt	1 cup	20 g	8 g	0 g	120
Oatmeal	1 cup cooked	6 g	27 g	3 g	160
Brown rice	1 cup cooked	5 g	45 g	2 g	215
Avocado	1 medium	3 g	12 g	22 g	240
Almonds	1 oz	6 g	6 g	14 g	165

Nutrition planning

A premium calculator for everyday meal design

Precision

Mifflin-St Jeor BMR with activity and goal adjustments.

Clarity

Beautifully organized macro outputs with no clutter.

Usability

Designed to feel fast, polished, and ready for daily use.