Nutrition
Generate balanced, low-carb, or high-protein macro targets along with food lists. Based on Mifflin-St Jeor calories plus WHO/USDA macronutrient guidance.
Maintenance calories
2235
Moderate · 3-5x/week
Goal calories
2235
Maintain weight
ADA & CDC ranges
ADA: 82-136 g/day · CDC: 56-196 g/day
These values are educational and not medical nutrition therapy. Consult dietitians for personalized plans.
Balanced
Carbs: 45-50% (251-279 g)
Protein: 25-30% (140-168 g)
Fat: 25-30% (62-75 g)
Lower carb / higher fat
Carbs: 20-30% (112-168 g)
Protein: 30-35% (168-196 g)
Fat: 35-45% (87-112 g)
High protein / recomposition
Carbs: 30-40% (168-224 g)
Protein: 30-40% (168-224 g)
Fat: 25-30% (62-75 g)
High carb / endurance
Carbs: 50-60% (279-335 g)
Protein: 20-25% (112-140 g)
Fat: 20-25% (50-62 g)
Macros are the major nutrients that provide energy: carbohydrates, proteins, and fats. Each offers a specific energy density (4 calories per gram for carbs and protein, 9 for fats) and vital physiological functions. Balanced macro intake supports hormones, exercise performance, satiety, and body composition.
Calorie needs depend on resting metabolism, activity, and goals. The Mifflin-St Jeor equation is used by many dietitians and provides a starting point, but calibration with weight trends is recommended every 2-4 weeks.
Serving sizes approximate USDA data. Use these ranges to build meals that hit your macro plan.
Fruit (1 cup or medium piece)
| Food | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| Apple | 16 | 0.3 | 0.2 |
| Banana | 27 | 1.3 | 0.4 |
| Grapes | 16 | 0.8 | 0.2 |
| Orange | 15 | 1.2 | 0.2 |
| Peach | 14 | 1.4 | 0.4 |
| Pineapple | 22 | 0.8 | 0.2 |
| Pear | 18 | 0.6 | 0.2 |
| Strawberry | 12 | 1 | 0.5 |
| Watermelon | 11 | 0.9 | 0.2 |
Vegetables (1 cup cooked)
| Food | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| Asparagus | 8 | 4 | 0.5 |
| Broccoli | 11 | 4 | 0.5 |
| Carrot | 12 | 1 | 0.3 |
| Cauliflower | 10 | 3 | 0.5 |
| Cucumber (1 cup raw) | 4 | 0.8 | 0.1 |
| Eggplant | 9 | 1 | 0.2 |
| Lettuce (2 cups chopped) | 2 | 0.5 | 0.1 |
| Tomato | 7 | 1.5 | 0.4 |
Proteins (cooked portions)
| Food | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| Beef steak, broiled (3 oz) | 0 | 22 | 17 |
| Chicken breast (3 oz) | 0 | 26 | 3 |
| Fish, salmon (3 oz) | 0 | 22 | 12 |
| Fish, catfish (3 oz) | 0 | 19 | 10 |
| Pork loin (3 oz) | 0 | 22 | 6 |
| Shrimp (3 oz) | 1 | 20 | 1 |
| Tofu (1/2 cup) | 3 | 11 | 6 |
| Eggs (2 large) | 1 | 12 | 10 |
Mixed meals & snacks
| Food | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| Bread slice (1 oz) | 14 | 3 | 1 |
| Bagel (1 medium) | 48 | 11 | 1.5 |
| Breakfast burrito | 25 | 15 | 12 |
| Caesar salad (3 cups) | 10 | 9 | 18 |
| Cheeseburger | 33 | 17 | 19 |
| Hamburger | 27 | 15 | 10 |
| Dark chocolate (1 oz) | 13 | 2 | 12 |
| Donut (1 glazed) | 22 | 3 | 11 |
| Pasta (1 cup cooked) | 43 | 8 | 1 |
| Pizza slice (1/8 large) | 37 | 12 | 11 |
| Rice, cooked (1 cup) | 45 | 5 | 2 |
| Sandwich (turkey) | 30 | 18 | 7 |
| Taco (beef, 1 medium) | 18 | 9 | 9 |
Beverages & dairy
| Food | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| Cola (12 oz) | 39 | 0 | 0 |
| Diet soda (12 oz) | 0 | 0 | 0 |
| Milk, skim (1 cup) | 12 | 8 | 0 |
| Milk, whole (1 cup) | 12 | 8 | 8 |
| Orange juice (1 cup) | 26 | 2 | 0 |
| Apple juice (1 cup) | 28 | 0 | 0 |
| Yogurt, non-fat (1 cup) | 13 | 14 | 0 |