Macro Calculator
Calculate your daily caloric and macronutrient needs.
About Macro Calculator
The TaekwondoKing’s Macro Calculator is a simple nutrition planning tool that helps you structure your daily diet. It tells you how many grams of protein, carbohydrates, and fats you should eat each day. Whether your goal is weight loss, muscle gain, bodybuilding, sports performance, or balanced health, this fitness calculator makes meal planning easy.
What Is a Macro Calculator?
The TaekwondoKing’s Macro Calculator is an online macronutrient calculator used to determine your daily dietary needs. Macronutrients are the building blocks of a healthy diet—protein, carbohydrates, and fats. By knowing the right ratio, you can follow structured nutrition plans, optimize metabolism, and hit your fitness and health goals faster.
This tool is widely used in sports nutrition, dietetics, personal training, and weight management programs.
Why Use a Macro Calculator?
Using the TaekwondoKing’s macronutrient calculator takes the guesswork out of meal planning. It helps you:
- Set daily calorie goals based on Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)
- Find your ideal protein intake for muscle growth, repair, and performance
- Balance carbohydrates and fats for energy and hormonal health
- Plan meals for specific goals like fat loss, lean bulking, or maintenance
- Improve dietary choices for athletes, gym-goers, and health-conscious individuals
The tool provides personalized nutrition results that fit your body type, lifestyle, and activity level.
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 |
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How Do I Use the Macro Calculator Tool?
It’s quick and takes just a minute. Here’s how to use the TaekwondoKing’s Macro Calculator:
- Open the tool on your device or browser.
- Enter your age, gender, weight, height, and activity level.
- Choose your fitness goal (weight loss, muscle gain, or maintenance).
- Receive your daily macronutrient breakdown in grams and calories.
- Export your results as a PDF meal plan.
The PDF export feature makes it easy to save, share, or print your diet plan for daily 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 |
What You Will Need
To use the tool, you only need:
- Basic body stats (weight, height, age, sex)
- 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 health and fitness tools turn living rooms and garages into personal training spaces.
On taekwondoking.com, members complete everything from the Smart Flexibility Tester to the Reaction Speed Drill Generator, then proudly share their results.
It’s inspiring to see how tools like the Advanced Hydration Calculator, Flexibility Tester, and Training Roadmap Generator empower people across cities to grow stronger, healthier, and more confident.
Whether you’re logging a sit-and-reach test, checking your hydration levels, or customizing a training plan, these tools make fitness progress measurable — and many users send in photos or testimonials about their improvements.
| 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 macronutrient calculators are built the same. Here’s why our tool is better:
- Simple and fast interface
- Personalized results for fitness and nutrition goals
- Works worldwide with sports nutrition standards
- Accurate macro ratios based on nutrition science
- 100% free to use
- Includes PDF export option for structured meal plans
It’s ideal for bodybuilders, strength athletes, endurance runners, personal trainers, and anyone who wants to optimize their diet.
Why Use a Customized Macro Calculator?
The TaekwondoKing’s customized macro calculator gives you flexibility for different diets and lifestyles. It helps you:
- Adjust macros for special diets (Ketogenic diet, Paleo diet, High-Protein diet, Intermittent Fasting)
- Match results with training programs for specific sports or bodybuilding competitions
- Get real-time adjustments based on progress
- Use on any device, anytime, anywhere
This makes it useful for nutritionists, diet coaches, and athletes in combat sports or fitness programs.
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Who Should Use the Macro Calculator?
The TaekwondoKing’s Macro Calculator is perfect for:
- People trying to lose weight or manage body fat
- Bodybuilders and strength trainers seeking muscle gain
- Busy professionals who need quick meal planning
- Coaches, nutritionists, and personal trainers helping clients
- Health-conscious individuals looking for balanced diets
It works on phones, tablets, and computers—accessible worldwide.
Try the Macro Calculator
The TaekwondoKing’s Macro Calculator is a practical digital nutrition tool for anyone serious about health and fitness. It shows you what to eat and how much, based on nutrition science and personal data. With the export PDF feature, you can save your plan and use it daily.
Try the TaekwondoKing’s Macro Calculator today and take one smart step toward your fitness, health, and nutrition goals.
FAQs About 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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