Macro Calculator
Calculate your daily caloric and macronutrient needs.
About Macro Calculator
The TaekwondoKing’s Macro Calculator is a simple tool that helps you plan your daily nutrition. It tells you how many grams of protein, carbs, and fat you should eat each day. Whether your goal is weight loss, muscle gain, or balanced health, this tool makes it easy.
What Is a Macro Calculator?
TaekwondoKing’s Macro Calculator is an online tool used to count your daily macronutrient needs. Macronutrients are the building blocks of your diet—protein, carbohydrates, and fats. By knowing how much of each you need, you can eat better and hit your fitness goals faster.
Why Use a Macro Calculator?
Using TaekwondoKing’s macronutrient calculator takes the guesswork out of eating. It helps you:
- Set daily calorie goals
- Find your ideal protein intake
- Balance carbs and fats
- Plan meals based on your goals
- Improve diet for weight loss or muscle gain
The TaekwondoKing’s tool gives you numbers that fit your body, lifestyle, and activity level.
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Macronutrients in Common Foods (Approximate Values)
Macronutrient content can vary based on a food's specific brand, preparation method, and cooking style. However, the following table provides a general overview of the macronutrient breakdown for a variety of common foods. The values are approximate and based on standard serving sizes.
| Food | Serving Size | Protein (g) | Carbs (g) | Fats (g) |
| Protein Sources | ||||
| Chicken Breast, cooked, skinless | 3 oz (85 g) | 26 | 0 | 3 |
| Salmon, cooked | 3 oz (85 g) | 22 | 0 | 10 |
| Ground Beef, 90% lean, cooked | 3 oz (85 g) | 22 | 0 | 8 |
| Tuna, canned in water | 3 oz (85 g) | 20 | 0 | 1 |
| Eggs, large | 1 egg (50 g) | 6 | 1 | 5 |
| Greek Yogurt, plain, non-fat | 6 oz (170 g) | 18 | 7 | 0 |
| Cottage Cheese, 2% fat | 1 cup (226 g) | 27 | 9 | 5 |
| Lentils, cooked | 1 cup (198 g) | 18 | 40 | 1 |
| Tofu, firm | 1/2 cup (126 g) | 20 | 5 | 11 |
| Carbohydrate Sources | ||||
| Oatmeal, dry | 1/2 cup (40 g) | 5 | 27 | 3 |
| White Rice, cooked | 1 cup (186 g) | 4 | 45 | 0 |
| Brown Rice, cooked | 1 cup (195 g) | 5 | 45 | 2 |
| Whole Wheat Bread | 1 slice (45 g) | 4 | 20 | 1 |
| Sweet Potato, baked | 1 medium (150 g) | 2 | 34 | 0 |
| Banana | 1 medium (118 g) | 1 | 27 | 0 |
| Broccoli, chopped, raw | 1 cup (91 g) | 2 | 6 | 0 |
| Apple, medium | 1 medium (182 g) | 1 | 25 | 0 |
| Fat Sources | ||||
| Avocado | 1/2 medium (100 g) | 2 | 9 | 15 |
| Almonds, dry roasted | 1 oz (28 g) | 6 | 6 | 14 |
| Olive Oil | 1 tbsp (14 g) | 0 | 0 | 14 |
| Peanut Butter, natural | 2 tbsp (32 g) | 8 | 7 | 16 |
| Cheddar Cheese | 1 oz (28 g) | 7 | 0 | 9 |
| Combination Foods | ||||
| Whole Milk | 1 cup (244 g) | 8 | 12 | 8 |
| Hummus | 2 tbsp (30 g) | 2 | 5 | 4 |
| Pizza, cheese | 1 slice (100 g) | 10 | 25 | 10 |
| Canned Black Beans | 1/2 cup (128 g) | 8 | 20 | 0 |
How Do I Use the Macro Calculator Tool?
It’s easy and takes just a minute. Here's how:
- Open the Macro Calculator on your device.
- Enter your age, gender, weight, height, and activity level.
- Choose your goal (weight loss, gain, or maintain).
- Get your daily macro breakdown.
- Export your results as a PDF.
The export PDF feature lets you save your plan or print it for easy use.
Macronutrients in Common Foods (Detailed List)
The following table provides a general overview of the macronutrient breakdown for a variety of common foods, categorized as requested. These are approximate values and can vary based on brand, preparation, and specific type. All values are based on standard serving sizes.
| Food Category | Food | Serving Size | Protein (g) | Carbs (g) | Fats (g) |
| Fruit | Banana | 1 medium (118g) | 1 | 27 | 0 |
| Apple | 1 medium (182g) | 1 | 25 | 0 | |
| Blueberries | 1 cup (148g) | 1 | 21 | 1 | |
| Strawberries | 1 cup, whole (144g) | 1 | 11 | 0 | |
| Orange | 1 medium (131g) | 1 | 15 | 0 | |
| Vegetables | Broccoli | 1 cup, chopped (91g) | 2 | 6 | 0 |
| Spinach | 1 cup, raw (30g) | 1 | 1 | 0 | |
| Sweet Potato | 1 medium, baked (150g) | 2 | 34 | 0 | |
| Carrots | 1 medium (61g) | 1 | 6 | 0 | |
| Bell Pepper (Red) | 1 medium (119g) | 1 | 9 | 0 | |
| Proteins | Chicken Breast | 3 oz, cooked, skinless (85g) | 26 | 0 | 3 |
| Salmon | 3 oz, cooked (85g) | 22 | 0 | 10 | |
| Ground Beef | 3 oz, 90% lean, cooked (85g) | 22 | 0 | 8 | |
| Tofu | 1/2 cup, firm (126g) | 20 | 5 | 11 | |
| Eggs | 1 large egg (50g) | 6 | 1 | 5 | |
| Lentils | 1 cup, cooked (198g) | 18 | 40 | 1 | |
| Common Meals/Snacks | Oatmeal | 1/2 cup, dry (40g) | 5 | 27 | 3 |
| Peanut Butter | 2 tbsp, natural (32g) | 8 | 7 | 16 | |
| Almonds | 1 oz, dry roasted (28g) | 6 | 6 | 14 | |
| Greek Yogurt | 6 oz, plain, non-fat (170g) | 18 | 7 | 0 | |
| Hummus | 2 tbsp (30g) | 2 | 5 | 4 | |
| White Rice | 1 cup, cooked (186g) | 4 | 45 | 0 | |
| Beverages/Dairy | Whole Milk | 1 cup (244g) | 8 | 12 | 8 |
| Skim Milk | 1 cup (244g) | 8 | 12 | 0 | |
| Whey Protein Powder | 1 scoop (30g) | 25 | 3 | 2 | |
| Cheddar Cheese | 1 oz (28g) | 7 | 0 | 9 | |
| Orange Juice | 1 cup (248g) | 2 | 26 | 0 | |
| Cola (soda) | 1 can (355ml) | 0 | 39 | 0 |
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What You Will Need
To use the tool, you just need:
- Basic info about your body
- Your fitness or nutrition goal
- A device with internet access
No login. No signup. Just input and go.
Our Happy Customers Cities
From Chicago to Miami, users of TaekwondoKing’s online Macro Calculator tools turn living rooms and garages into personal dojos. On taekwondoking.com, members complete everything from flexibility tests to reaction speed drills, then share their results with pride. It’s heartwarming to see how tools like the Smart Flexibility Tester or Training Roadmap Generator empower people across cities to grow stronger and more confident.
Whether you’re logging a sit‑and‑reach test or customizing a training plan, these tools make progress feel real—and many users send in pictures or notes saying how much they’ve improved.
| Country | Cities |
| United States | New York, Los Angeles, Chicago, Houston, Phoenix, Philadelphia, San Antonio, San Diego, Dallas, San Jose, Austin, Jacksonville, Fort Worth, Columbus, Indianapolis, Charlotte, San Francisco, Seattle, Denver, Washington D.C., Boston, El Paso, Detroit, Nashville, Portland, Memphis, Oklahoma City, Las Vegas, Louisville, Baltimore, Milwaukee, Albuquerque, Tucson, Fresno, Sacramento, Mesa, Kansas City, Atlanta, Colorado Springs, Raleigh, Omaha, Miami, Virginia Beach, Long Beach, Oakland, Minneapolis, Tulsa, Wichita, New Orleans, Arlington, Cleveland, Tampa, Aurora, Anaheim, Honolulu |
| Canada | Toronto, Montreal, Vancouver, Calgary, Edmonton, Ottawa, Winnipeg, Quebec City, Hamilton, Kitchener, London, Victoria, Halifax, St. Catharines, Oshawa, Windsor, Saskatoon, Regina, St. John's, Barrie, Kelowna, Abbotsford, Guelph, Kingston, Thunder Bay, Moncton, Sudbury, Lethbridge, Brantford, Nanaimo, Fredericton |
| France | Paris, Marseille, Lyon, Toulouse, Nice, Nantes, Strasbourg, Montpellier, Bordeaux, Lille, Rennes, Reims, Le Havre, Saint-Étienne, Toulon, Grenoble, Dijon, Angers, Nîmes, Villeurbanne, Clermont-Ferrand, Le Mans, Aix-en-Provence, Brest, Tours, Amiens, Limoges, Metz, Besançon, Perpignan, Orléans, Caen, Boulogne-sur-Mer, Rouen, Mulhouse, Nancy, Argenteuil, Montreuil, Saint-Denis |
| Germany | Berlin, Hamburg, Munich, Cologne, Frankfurt, Stuttgart, Düsseldorf, Dortmund, Essen, Leipzig, Bremen, Dresden, Hanover, Nuremberg, Duisburg, Bochum, Wuppertal, Bielefeld, Bonn, Münster, Karlsruhe, Mannheim, Augsburg, Wiesbaden, Gelsenkirchen, Mönchengladbach, Braunschweig, Chemnitz, Kiel, Aachen, Halle, Magdeburg, Freiburg, Krefeld, Lübeck, Rostock, Oldenburg, Osnabrück, Paderborn, Heidelberg |
| Italy | Rome, Milan, Naples, Turin, Palermo, Genoa, Bologna, Florence, Bari, Catania, Venice, Verona, Messina, Padua, Trieste, Taranto, Brescia, Prato, Reggio Calabria, Modena, Parma, Perugia, Livorno, Cagliari, Foggia, Rimini, Salerno, Ferrara, Sassari, Latina, Monza, Syracuse, Pescara, Bergamo, Forlì, Trento, Vicenza, Terni, Bolzano, Novara, Piacenza, Ancona, Andria, Udine, Arezzo, La Spezia |
| Netherlands | Amsterdam, Rotterdam, The Hague, Utrecht, Eindhoven, Groningen, Tilburg, Almere, Breda, Nijmegen, Apeldoorn, Enschede, Haarlem, Arnhem, Zaanstad, Amersfoort, 's-Hertogenbosch, Haarlemmermeer, Maastricht, Leiden, Dordrecht, Zoetermeer, Ede, Zwolle, Emmen, Westland, Deventer, Delft, Leeuwarden, Alkmaar, Heerlen, Venlo, Helmond, Hilversum, Amstelveen, Hengelo, Purmerend, Roosendaal, Schiedam, Spijkenisse |
| Poland | Warsaw, Kraków, Łódź, Wrocław, Poznań, Gdańsk, Szczecin, Bydgoszcz, Lublin, Białystok, Katowice, Gdynia, Częstochowa, Radom, Toruń, Sosnowiec, Rzeszów, Kielce, Gliwice, Zabrze, Olsztyn, Bielsko-Biała, Bytom, Rybnik, Ruda Śląska, Tychy, Opole, Gorzów Wielkopolski, Elbląg, Płock, Wałbrzych, Włocławek, Tarnów, Chorzów, Koszalin, Kalisz, Legnica, Grudziądz, Jaworzno, Słupsk |
| Spain | Madrid, Barcelona, Valencia, Seville, Zaragoza, Málaga, Murcia, Palma, Las Palmas de Gran Canaria, Bilbao, Alicante, Córdoba, Valladolid, Vigo, Gijón, L'Hospitalet de Llobregat, Vitoria-Gasteiz, A Coruña, Granada, Elche, Oviedo, Badalona, Terrassa, Sabadell, Jerez de la Frontera, Móstoles, Alcalá de Henares, Cartagena, Fuenlabrada, Almería, Leganés, Getafe, Burgos, Salamanca, Huelva, Albacete, Castellón de la Plana, Cádiz, Logroño, Santa Cruz de Tenerife, Badajoz, Lleida, Jaén, Tarragona, Ourense, Algeciras, Donostia-San Sebastián |
| Sweden | Stockholm, Gothenburg, Malmö, Uppsala, Västerås, Örebro, Linköping, Helsingborg, Jönköping, Norrköping, Lund, Umeå, Gävle, Borås, Södertälje, Eskilstuna, Halmstad, Karlstad, Växjö, Sundsvall, Luleå, Trollhättan, Östersund, Falun, Kalmar, Kristianstad, Skövde, Karlskrona, Uddevalla, Lidköping, Motala, Landskrona, Köping, Strängnäs, Falkenberg, Trelleborg, Ängelholm, Hässleholm, Borlänge, Falun, Nyköping, Varberg, Örnsköldsvik, Enköping, Västervik, Ystad |
| United Kingdom | London, Birmingham, Glasgow, Liverpool, Bristol, Manchester, Sheffield, Leeds, Edinburgh, Cardiff, Leicester, Bradford, Coventry, Nottingham, Newcastle upon Tyne, Belfast, Kingston upon Hull, Stoke-on-Trent, Derby, Wolverhampton, Swansea, Southampton, Portsmouth, Plymouth, Norwich, Reading, Preston, York, Southend-on-Sea, Peterborough, Brighton and Hove, Bournemouth, Milton Keynes, Aberdeen, Warrington, Doncaster, Oxford, Poole, Ipswich, Guildford, Cambridge, Middlesbrough, Blackpool, Wrexham, Luton, Eastbourne, Chelmsford, Colchester |
Why Choose Our Macro Calculator?
Not all calculators are built the same. Here's why our tool is better:
- Simple and fast
- Personalized results
- Works worldwide
- Accurate macronutrient calculator
- Free to use
- Includes PDF export option
It’s ideal for athletes, gym-goers, and anyone who wants to eat smarter.
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Why Use a Customized Macro Calculator?
TaekwondoKing’s customized macro calculator gives you more control. It helps you:
- Adjust macros for special diets (like keto or high-protein)
- Match results to your training plan
- Get real-time updates
- Use anywhere, anytime
It’s flexible and easy to use for everyone.
Who Should Use the Macro Calculator?
The TaekwondoKing’s Macro Calculator is perfect for:
- People are trying to lose weight
- Bodybuilders or strength trainers
- Busy people who want meal plans
- Coaches and personal trainers
- Nutrition-conscious individuals
It works on phones, tablets, and computers—anywhere in the world.
Try the Macro Calculator
The TaekwondoKing’s Macro Calculator is a helpful tool for anyone serious about their health. It shows you what to eat and how much, based on your needs. You can save your plan with the export PDF feature and use it daily.
Try the TaekwondoKing’s Macro Calculator today and take one smart step toward your fitness goals.
FAQs About a Macro Calculator
What is a macro calculator?
A macro calculator is an online tool that estimates the ideal daily intake of macronutrients—protein, carbohydrates, and fats—based on your personal information (age, gender, height, weight), activity level, and fitness goals. It provides a personalized nutrition plan to help you achieve your desired outcomes, such as weight loss, muscle gain, or weight maintenance.
How does a macro calculator work?
The calculator first determines your daily calorie needs by estimating your Basal Metabolic Rate (BMR) and then factoring in your activity level to find your Total Daily Energy Expenditure (TDEE). Once your calorie target is established, it then divides those calories into specific percentages or grams for protein, carbs, and fats, based on common ratios for your stated goal.
What information do I need to use a macro calculator?
To get the most accurate results, you'll need to provide:
- Age, gender, height, and weight.
- Your activity level (e.g., sedentary, lightly active, very active).
- Your fitness goal (e.g., weight loss, muscle gain, maintenance).
- Some advanced calculators may also ask for your body fat percentage.
How accurate are the results from a macro calculator?
Macro calculators provide a good starting point and a very solid estimate. However, they are not perfect. The results are based on standardized formulas, and individual metabolism and response to a diet can vary. The best approach is to use the calculator's results as a baseline and then adjust them based on how your body responds over a few weeks.
What is a "macro ratio" and what's a good one for my goals?
A macro ratio is the percentage breakdown of your daily calories from carbohydrates, protein, and fat (e.g., 40% carbs, 30% protein, 30% fat). There is no single "best" ratio, as it depends on your goals and preferences. However, some common recommendations are:
- Fat Loss: Higher protein (30-40%), moderate fat (20-30%), and lower carbs (30-40%).
- Muscle Gain: High protein (25-35%), moderate fat (20-30%), and higher carbs (40-55%).
- Maintenance: A more balanced intake, often around 40% carbs, 30% protein, and 30% fat.
Can I use a macro calculator for a specific diet like keto?
Yes, most macro calculators offer a feature to select different diet types, including ketogenic. For a keto diet, the calculator would provide a much lower carbohydrate target and a higher fat target to ensure you enter and stay in a state of ketosis.
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What are the downsides of counting macros?
While it can be very effective, counting macros can be tedious and time-consuming. For some, the intense focus on every detail of what they consume may also lead to a poor relationship with food or trigger disordered eating. It's important to listen to your body and consult with a healthcare professional or registered dietitian if you have any concerns.
How do you calculate the macros in a specific food?
You can calculate the macros in a food by using its nutrition label, which lists the grams of protein, carbs, and fat per serving. Alternatively, you can use a food tracking app, which has a database of thousands of foods and can automatically calculate the macros for you when you input a serving size.
What is the difference between a macro calculator and a calorie calculator?
A calorie calculator provides a single number: the total amount of calories you should consume each day. A macro calculator goes a step further by not only providing your daily calorie goal but also breaking down how many grams of protein, carbs, and fats those calories should come from. This offers a more detailed and personalized approach to nutrition.
Do I need to hit my macro targets exactly every day?
No, you don't need to be perfect. The goal is consistency over time. As long as you are reasonably close to your targets (within 5-10 grams for each macro), you should still see results. It's more important to be consistent with your diet and training than to stress over hitting exact numbers daily.
Taekwondoking Macronutrient Calculator Tool was under development. Please stay with us and enjoy the best output for you.