Macro Calculator: Meal Builder + Daily Targets

Q: What are macros?

Macronutrients (macros) are protein, carbohydrate and fat, the three nutrients that supply calories. Protein and carbs provide about 4 calories per gram, fat provides about 9.

Q: Does this tool save my meal?

Yes, your meal builder selections are saved in your browser's local storage automatically.

Macros are the three nutrients that make up almost every calorie you eat: protein, carbohydrate and fat. Use the meal builder below to add real foods and see totals update live, or jump to the daily target calculator to work out how many grams of each you should be eating in a day. Every number is an estimate — see how we estimate macros below.

Estimates only, not medical advice. Values are typical approximations, not lab-tested nutrition labels — see the methodology section for sources.

Search foods and meals

Your meal (0 items)

Search above and tap + to add foods. Your meal is saved automatically.

0 kcal

Protein 0g

Carbs 0g

Fat 0g

How we estimate macros

Whole-food values (chicken breast, rice, fruit, vegetables, nuts) are typical figures drawn from USDA FoodData Central for a standard cooked or raw serving. Restaurant meals, fast food and takeout dishes are restaurant-typical estimates built from published nutrition data and common recipe proportions, because a burrito or a wrap varies by kitchen, chain and portion size. Every food's source is shown on its own page. These are planning estimates, not a substitute for a package nutrition label or a registered dietitian.

Daily target formula: Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 1990 (PMID 2305711).

Browse every food (A-Z)

Almonds (1 oz)Apple Asparagus, Cooked (1 cup)Avocado Avocado Toast Bacon (3 strips)Bacon Cheeseburger Bagel with Cream Cheese Bagel, Plain Banana Beef Burrito Bowl Beef Fried Rice Beef Jerky (1 oz)Beef Pho Beef Tacos (2)Bell Pepper Big Mac Black Beans, Cooked Blackberries (1 cup)BLT Sandwich Blueberries (1 cup)Breakfast Burrito Breakfast Sandwich (egg, cheese, sausage)Broccoli, Cooked (1 cup)Brown Rice, Cooked Brussels Sprouts, Cooked (1 cup)Buffalo Wings (6 pc)Butter (1 tbsp)California Roll Caprese Salad Carrots, Raw (1 cup)Cashews (1 oz)Cauliflower, Cooked (1 cup)Cheddar Cheese (1 oz)Cheeseburger Chick-fil-A Chicken Sandwich Chicken Breast, Cooked Chicken Burrito Chicken Burrito Bowl Chicken Caesar Salad Chicken Fried Rice Chicken Noodle Soup Chicken Nuggets (6 pc)Chicken Parmesan Chicken Quesadilla Chicken Shawarma Chicken Thigh, Cooked Chicken Tikka Masala Chicken Wrap Chickpeas, Cooked Chili Con Carne Chipotle Chicken Bowl (as-served)Clam Chowder Club Sandwich Cobb Salad Corn Tortilla (6in)Cottage Cheese, 2% Fat Couscous, Cooked Cream Cheese (1 oz)Cucumber Dark Chocolate (1 oz)Dragon Roll Edamame (1 cup)Edamame Snack, In-Pod (1 cup)Edamame, Shelled (1 cup)Egg Fried Rice Egg White Omelet Egg Whites (1 cup)Eggs (2 large)Falafel Wrap Fish and Chips Flour Tortilla (8in)French Toast (2 slices)General Tso's Chicken Granola (1/2 cup)Granola Bar Grapes (1 cup)Greek Salad Greek Yogurt, Plain Green Beans, Cooked (1 cup)Grilled Cheese Sandwich Ground Beef 85/15, Cooked Ground Beef 93/7, Cooked Ground Turkey, Cooked Gyoza / Pot Stickers (6 pc)Gyro (Lamb/Beef)Hamburger (Plain)Hot Dog (with bun)Hummus (2 tbsp)In-N-Out Cheeseburger Kale, Raw (1 cup)KFC Original Recipe Chicken Breast Kidney Beans, Cooked Kung Pao Chicken Lasagna Lentils, Cooked Mac and Cheese Mango Miso Soup Mozzarella Cheese (1 oz)Oatmeal, Plain (cooked)Orange Orange Chicken Overnight Oats Pad Thai Parmesan Cheese (1 tbsp)Pea Protein (1 scoop)Peanut Butter (2 tbsp)Pearl Barley, Cooked Pepperoni Pizza Slice Philadelphia Roll Philly Cheesesteak Pineapple (1 cup)Popcorn, Air-Popped (3 cups)Pork Chop, Cooked Pork Ramen Potato Chips (1 oz)Pretzels (1 oz)Protein Bar Protein Pancakes Quarter Pounder with Cheese Quinoa, Cooked Raspberries (1 cup)Ribeye Steak, Cooked Rice Cakes (2)Rolled Oats, Dry Russet Potato, Baked Salmon Fillet, Cooked Salmon Poke Bowl Salmon Sushi Roll Scrambled Eggs (2 eggs)Shrimp Tempura Roll Shrimp, Cooked Sirloin Steak, Cooked Skim Milk (1 cup)Smoothie Bowl Sour Cream (2 tbsp)Spaghetti Bolognese Spicy Tuna Roll Spinach, Raw (1 cup)Spring Rolls (2 pc)Starbucks Caffe Latte, Grande, 2% Milk Steak Burrito Bowl Strawberries (1 cup)String Cheese (1 stick)Subway 6in Turkey Sub Sweet Corn (1 cup)Sweet Potato, Baked Taco Bell Crunchy Taco Tempeh Teriyaki Chicken Bowl Tilapia, Cooked Tofu, Firm Tomato Trail Mix (1 oz)Tuna, Canned in Water Turkey Breast, Cooked Turkey Sandwich Vegetable Stir Fry Veggie Burger Waffles (2, frozen toasted)Walnuts (1 oz)Watermelon (1 cup)Wendy's Baconator Whey Protein (1 scoop)White Bread (1 slice)White Pasta, Cooked White Rice, Cooked Whole Milk (1 cup)Whole Wheat Bread (1 slice)Whole Wheat Pasta, Cooked Yogurt Parfait Zucchini, Cooked (1 cup)

FAQ

What are macros?

Macronutrients (macros) are protein, carbohydrate and fat — the three nutrients that supply calories. Protein and carbs provide about 4 calories per gram, fat provides about 9.

How accurate are these numbers?

They are honest estimates for planning, not lab-tested values. Whole foods track USDA typical figures closely; restaurant and takeout items vary more by kitchen and portion, so treat those as a starting point.

How do I calculate my daily macro targets?

Use the Daily Targets tab: enter your age, sex, height, weight and activity level to get your BMR and TDEE via the Mifflin-St Jeor equation, then pick a macro split to see grams of protein, carbs and fat per day.

Does this tool save my meal?

Yes — your meal builder selections are saved in your browser's local storage automatically, so they're still there if you close the tab and come back.