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This macronutrient calculator computes macronutrient requirements relative to age, physical attributes, exercise level, and body weight objectives.
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Considering normal conditions, this calculator may produce a range of proposed numbers for macronutrient and calorie demands.
Macronutrients are essential nutrients that the human body requires in relatively large amounts to produce energy and maintain proper function. The primary macronutrients are carbohydrates, proteins, and fats. While there are other elements and compounds vital to the body, like water, minerals, and some ions, when discussing macronutrients in the context of nutrition, the focus is primarily on carbohydrates, proteins, and fats. This calculator is designed to estimate daily requirements for these three primary macronutrients.
In contrast, micronutrients, such as vitamin A, copper, iron, and iodine, are nutrients that the body needs in smaller amounts, typically less than 100 mg per day. These play crucial roles in supporting various bodily functions but are required in much tinier quantities than macronutrients.
Proteins are chemical substances made up of amino acids. Amino acids are essential to human well-being, and certain amino acids can only be obtained through food. These amino acids are commonly called "essential amino acids," and humans and other animals get them through protein intake.
Protein is an essential component of the human diet, among other things. There are different types of protein: animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, and so on). Protein supplements, such as protein powder, are also available and are occasionally used by those looking to build muscles. Experts divide proteins into healthy and unhealthy.
Healthy proteins include:
Unhealthy proteins include:
Fats are molecules composed mainly of carbon and hydrogen atoms. Cholesterol, phospholipids, and triglycerides are typical examples. Although public opinion often considers fats unhealthy for nutrition, they perform structural and metabolic functions and are necessary for the human diet. They are also the most efficient energy storage method because of their high-energy density.
Saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids are the most commonly mentioned dietary fats. Saturated and trans fats are widely regarded as "bad fats". Monounsaturated, polyunsaturated, and omega-3 fatty acids are healthier, superior forms of fat.
The Dietary Guidelines for Americans for 2015–2020 advocate eliminating trans fats and limiting saturated fat consumption to less than 10% of total calories consumed daily. They also recommend substituting saturated fats with monounsaturated and polyunsaturated fats.
Carbohydrates, also known as "carbs," are compounds that are typically classified as sugar, fiber, or starch. Sugar is the most basic carb. Starch and fiber are more complicated. Carbohydrates are frequently classified according to the number of saccharides that make up their structure: monosaccharides, disaccharides, oligosaccharides, and polysaccharides.
Monosaccharides and disaccharides are simple carbohydrates. Oligosaccharides and polysaccharides are complex carbohydrates.
Glucose is a monosaccharide that is an essential energy source for humans and other animals. Many species, including humans, cannot metabolize polysaccharides such as cellulose. Polysaccharides can supply important dietary fibers that aid digestion.
Too many simple carbs (common in processed foods) can harm one’s health. More complex carbohydrates (from vegetables, fruits, whole grains, legumes, and so on), especially those containing dietary fibers, are essential for the human body.
|Food products||Single serving size||Proteins||Carbohydrates||Fats|
|Chicken, cooked||2 oz.||16g||0g||1.84g|
|Pork, cooked||2 oz.||15.82g||0g||8.26g|
|Shrimps, cooked||2 oz.||15.45g||0.69g||1.32g|
|Beef, regular, cooked||2 oz.||14.2g||0g||10.4g|
|Fish, Catfish, cooked||2 oz.||9.96g||4.84g||8.24g|
|Banana||1 (6 oz.)||1.85g||38.85g||0.56g|
|Peach||1 (6 oz.)||1.2g||12.59g||0.33g|
|Orange||1 (4 oz.)||0.79g||11.79g||0.23g|
|Pear||1 (5 oz.)||0.54g||21.91g||0.17g|
|Apple||1 (4 oz.)||0.27g||14.36g||0.18g|
|Sandwich||1 (6" Subway Turkey Sandwich)||18g||46g||3.5g|
|Caesar salad||3 cups||16.3g||21.12g||45.91g|
|Pizza||1 slice (14")||13.32g||33.98g||12.13g|
|Rice||1 cup cooked||4.2g||44.08g||0.44g|
|Bread, white||1 slice (1 oz.)||1.91g||12.65g||0.82g|
|Dark Chocolate||1 oz.||1.57g||16.84g||9.19g|
|Yogurt (non-fat)||1 cup||13.01g||17.43g||0.41g|
|Yogurt (low-fat)||1 cup||12.86g||17.25g||3.8g|
|Milk (1%)||1 cup||8.22g||12.18g||2.37g|
|Milk (2%)||1 cup||8.05g||11.42g||4.81g|
|Milk (Whole)||1 cup||7.86g||11.03g||7.93g|
|Orange Juice||1 cup||1.74g||25.79g||0.5g|
|Apple cider||1 cup||0.15g||28.97g||0.27g|
|Coca-Cola Classic||1 can||0g||39g||0g|
|Diet Coke||1 can||0g||0g||0g|
The number of calories an individual must consume daily is determined primarily by height, weight, age, level of physical activity, and whether the individual wishes to maintain, lose, or gain weight.
The calculator returns results with two equations for determining a person’s basal metabolic rate (BMR) or resting daily energy expenditure (RDEE). The Mifflin-St. Jeor Equation is a frequently used equation for calculating BMR based on physical parameters such as body weight and height. Once the BMR or RDEE has been calculated, they are added to the activity ratio to approximate the daily calorie requirement.
The Katch-McArdle Formula computes RDEE while accounting for lean body mass. The Katch-McArdle Formula may be more accurate for slimmer people who know their body fat percentage.
Considering the parameters mentioned earlier, the average individual may require between 1,600 and 3,000 calories daily. Men’s requirements are often higher (2,000–3,000) than women’s (1,600–2,400), and increased activity requires more calories.
Carbs, proteins, and fats contribute to virtually all the energy demands of the human body. So, their daily requirements may be determined using the daily caloric requirement.
The calculator’s results are an assessment based on standards and guidelines supplied by various organizations, including the American Dietetic Association (ADA), Centers for Disease Control and Prevention (CDC), World Health Organization (WHO), and others.