Macros Calculator: Count Your Macros Like An Expert!

In regards to health and fitness, macronutrients are chemical compounds that humans consume in large quantities that provide energy in bulk. These compounds especially come in carbohydrates, fat, and protein. Chemical compounds like sodium, chloride, air, water, calcium, ions and other substances with other macronutrients are required in large quantities in the human body. 

You can calculate the portion of micronutrients in your body through a macros calculator. In this calculator, you can evaluate the needs of carbohydrates, proteins, and fat in your body. Macronutrients are essential for the human body regularly in the number of grams. Let us check out more macros calculators and the number of macronutrients in different foods. 



Proteins are a form of organic compounds which consist of amino acids. They are a type of macros essential for physical well-being. There are two types of proteins, healthy and unhealthy ones. 

Healthy Proteins 

  • Lean beef 
  • Skinless poultry
  • Low-fat dairy products 
  • Nuts and 
  • Fish

Unhealthy Proteins 

  • Different types of cheese
  • High sugar yogurts
  • Processed protein bars 
  • Fried meats
  • Processed meats like sausages and fast-food burgers



Carbohydrates, commonly known as carbs, are classified as starch, fiber, and sugar. Sugar is considered the simplest form of carbohydrate, whereas fiber and starch are complex forms of carbohydrates. A macros calculator calculates the sufficient amount of simple and complex carbohydrates you should consume regularly. 

In addition, glucose is a form of carbohydrate that provides energy to the human body. It includes dietary fibers, which are essential for digestion. Too much consumption of complex carbohydrates can harm the body. Hence, you should control the number of complex carbohydrates you consume daily. 



Fats are molecules that are composed of Hydrogen and Carbon atoms. Some common examples of fats are cholesterol, triglycerides, and phospholipids. Although fats are considered to harm overall health, they are vital for the body’s metabolic functions. Regarding dietary fats, the categories are saturated fat, unsaturated fat, polyunsaturated fat, monounsaturated fat, trans fat, and omega-3 fatty acids. 

Amongst these, trans fats and saturated fats are considered unhealthy, whereas omega 3, monounsaturated fat, and polyunsaturated fat are the healthier ones. A macros calculator can help you determine the levels of different dietary fats you should take in your food. 

What Do We Need For Macros Calculator 

As macronutrients are vital for the human body, you can calculate the amount of intake through a calculator. A macros calculator is an efficient way of calculating the number of macros your body calls for. It can help you in determining three goals :

  1. Weight gain
  2. Weight loss
  3. Overall weight and health maintenance. 

When you calculate your macros, you will be asked for certain things. These are as stated below:

  • Age
  • Gender
  • Height
  • Weight
  • Goal (whether you want to gain weight, lose weight or maintain your current health)
  • Activity level (the kind of lifestyle or activities you perform regularly)

Should You Go For Macros Calculator?

Generally, we see fitness and health addicts performing various exercises and abiding by regimes for food and calorie intake. Well, it is not essential for every human being to calculate their macronutrient. People calculating their level of macros do it for their own sake. It helps them track their macros level and achieve their physique goals. 

Dialing macros into daily food intake helps get better physique results with time. Moreover, even if you try it as a temporary experiment, it shall be beneficial. According to experts, once in a lifetime, you should calculate your macros level for 3 to 6 months at least. Besides this, you learn more about your hunger cravings, overeating, undereating, and better food choices. 

Pros And Cons Of Macro-Focused Nutrition

A macros calculator is generally used for calculating the number of organic compounds you should consume. However, a macro-focused diet has its advantages and disadvantages. Let us study what those are:


  • Reflects better food quality than calorie intake 
  • Allows flexibility in personal taste and indulgence 
  • Combats the temptation for calorie intake or creeps them extreme high
  • It helps in objectively comparing two different foods with the same amount of calorie 
  • You can customize it for achieving different fitness and athletic goals. 


  • Can be mystifying for inexperienced people
  • Requires weighing and portioning everything you consume 
  • Food labels might not turn out accurate 
  • Does not take micronutrients into the calculation 
  • Has the potential to undervalue fiber, vegetables, and protein quality 

Macronutrients In Common Foods 

A macros calculator is no wonder beneficial for calculating the number of macronutrients you should consume. But to a certain extent, you must know the number of carbs, proteins, and fiber in some of your regular foods. Here is a list of daily common food items and their quantity of macronutrients. 

Food Item Serving Size Protein Carbs Fat 
Apple4 oz0.27 gms14.36 gms0.18 gms
Watermelon1 cup0.93 gms11.48 gms0.23 gms
Broccoli1 cup2.57 gms6.04 gms0.34 gms
Tomato1 cup1.58 gms7.06 0.36
Chicken2 oz16 gms0 gms1.84 gms
Butter1 tablespoon 0.12 gms0.01 gms11.52 gms
Potato6 oz4.47 gms36.47 gms0.22 gms
Rice1 cup cooked4.2 gms44.08 gms0.44 gms
Milk1 cup8.22 gms12.18 gms2.37 gms
Apple cider 1 cup0.15 gms28.97 gms0.27 gms
Bread (white)1 slice1.91 gms12.65 gms0.82 gms

The Final Takeaway 

If you are a fitness addict looking for the best way to track your macros, try calculating it through a macros calculator. It ensures that you consume the correct amount of macronutrients along with micronutrients. Besides this, it also helps you achieve your health and athletic goals depending on the exercise you perform regularly. Try it today for a healthy macro-focused diet.