What kind of input works best in this calorie & macro calculator?

You'll get the best results if you enter foods as "amount + unit + food" on separate lines, for example: "200 g chicken breast", "1 tbsp olive oil", "150 g cooked rice". The tool then looks up each food and scales the macros to your portion size.

Where do the macro numbers come from?

The calculator uses a mix of food composition databases and AI to estimate calories, protein, carbs and fats for each ingredient. Values are typical averages and can differ slightly from product labels, but they are accurate enough for daily tracking and meal planning.

How can I use these macros with my meal plan?

You can use this tool to analyze favorite meals or recipes and then plug the totals into a daily calorie/macro target from our TDEE or calorie deficit calculator. It also helps you adjust serving sizes so your own recipes fit the goals set by your personalized meal plan.

Calorie & Macro Calculator for Weight Loss

Calculate calories and macros for any meal, recipe, or ingredient list. Track your daily intake to hit your weight loss, maintenance, or muscle gain targets.

Use this free calorie and macro calculator to track exactly what you eat. For weight loss, aim for a 500 kcal/day deficit below your maintenance calories (1,600–2,400 kcal/day for most adults). Paste your foods below to get an instant macro breakdown.

Based on USDA FoodData Central and food composition databases.

Foods / dish

Key Takeaways

Enter foods as "amount + unit + food" for the most accurate results (e.g., "200 g chicken breast").
Protein and carbs each provide 4 kcal per gram; fat provides 9 kcal per gram.
Aim for 1.6–2.2 g protein per kg body weight if you are physically active.
Values are estimates — product labels may differ by 10–20% depending on brand and preparation.

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Calorie & Macro Calculator for Weight Loss

Key Takeaways

Results

Get a Meal Plan That Matches Your Goals

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