Macro nutrient calculator
Built with the Mifflin-St Jeor equation, activity multipliers, and goal-based calorie adjustments to deliver clear daily protein, carbs, and fat recommendations.
Macronutrients in Common FoodsA 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 |
Mifflin-St Jeor BMR with activity and goal adjustments.
Beautifully organized macro outputs with no clutter.
Designed to feel fast, polished, and ready for daily use.
Macro Nutrient Calculator Precise Macronutrient Calorie is a free, browser-based health & lifestyle tool that gives you accurate macro nutrient calculator precise macronutrient calorie results in seconds — with no account and no data uploaded to any server.
This particular page focuses on the calorie workflow of macro nutrient calculator precise macronutrient calorie; use it alongside the related tools below to cover adjacent scenarios without switching sites.
Every input you enter is processed locally, so results appear instantly and your figures stay private. Preset examples give you a fast starting point, and the output updates live as you refine your numbers.
Last updated September 2026 · Reviewed by the LoanPay Logic editorial team
Health & Lifestyle