Macro Nutrient Calculator

The functioning of this tool and the content on this page have been verified by iCliniq medical review team.


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Nutrients are food molecules that all living organisms need to make energy, grow, nourish, and reproduce. After the digestion is completed, the nutrients are broken down into basic parts to be used by the organism. There are two main types of nutrients, macronutrients, and micronutrients. Macronutrients are classified mainly as carbohydrates, proteins, and fat. Our Macro Nutrient Calculator enables you to determine the right quantity of carbohydrates, proteins, and fats your body requires.

Carbohydrates:

Carbohydrates are used for quick energy in cells. The basic unit of carbohydrates is a monosaccharide. The best example of a monosaccharide is glucose or sugar. Carbohydrates also supply fiber. Fiber is a type of complex carbohydrate found in foods that come from fruits, vegetables, nuts, seeds, beans, and whole grains. Fiber-rich foods can prevent stomach and intestinal problems such as constipation. It also aids to lower cholesterol and blood sugar. It is always advisable to obtain fiber from food than from dietary supplements. Fiber should be added gradually to avoid the problems of gas.

Proteins:

Proteins are used by the body cells for structure. Protein aids in building tissues such as muscle. Muscle is mainly made up of proteins. Proteins are made from smaller monomers called amino acids. There are 20 amino acids that makeup all the kinds of protein a body needs. They are rightly termed as body’s building blocks. They are used to build and repair tissues. They help you resist against infection. Good sources of protein are seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Protein can also be found in dairy products. Protein from plant sources tends to be lower in fat and cholesterol and they aid in giving fiber and other health-promoting nutrients.

Fats:

Fats are called lipids that store energy that your body needs. Methodically, fats possess extensive amounts of chemical bonds made up of carbon and hydrogen that accumulate abundant energy for the body. Fats play an essential role in our body. They cushion our organs, send signals in the form of hormones around our body, and protect our cells. Butter and oil are foods that are rich in fats. There are different kinds of fats and they are monounsaturated (canola oil, olive oil, peanut oil, and safflower oil), polyunsaturated (corn oil, soybean oil, and flaxseed oil), saturated (red meat, milk products, butter, and palm and coconut oils), and trans fatty acids.


Your Daily Calories Intake  (If you want know your daily calories, click here..)
 
Presets (Carb/Protein/Fat)
 
No. of Meals per day (optional)

 

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How is the right amount of Macro Nutrients calculated in our body?


To calculate the right amount of intake of macro nutrients, the below formula is used:

Macro Nutrients = Daily Calories * (presets/100)

The presets are calculated based on an individual's body requirements. If a person needs a high amount of carbohydrates, he will have a carbohydrate, protein, and fat preset of 60, 25, and 15 respectively.

Below is the calorie intake chart which shows the corresponding calories for each macro nutrient.
  • 1g Carbohydrate = 4 calories
  • 1g Protein = 4 calories
  • 1g Fat = 9 calories

For example, if your dietitian allocates 2306 calories for you per day and if you are in need of high carbohydrates then by applying the above formula the carbohydrate, protein, and fat intake in the body will be:
  • Carbohydrates = 2306 x (60/100) = 1383.6 calories
  • Proteins = 2306 x (25/100) = 576.5 calories
  • Fat = 2306 x (15/100)= 345.9 calories

After the arrival of the calorie figures, we need to know the intake of each macro nutrient in terms of grams. This is achieved by:
  • Carbohydrates 1383.6 calories / 4 = 345.9 grams per day
  • Proteins 576.5 calories / 4 = 144.13 grams per day
  • Fat 345.9 calories / 9 = 38.43 grams per day
 


Disclaimer: All health Tools published on this website is not intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek the advice from your physician or other qualified health-care providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website.