Macro Calculator
This calculator works out your daily protein, carbohydrate and fat targets from a calorie goal, then lets you track your actual eating against those targets. Enter your daily calorie target and choose a macro split, from balanced (30/40/30) through high protein, high carb or moderate splits, or set custom percentages for protein, carbs and fat. The targets bar shows your calorie goal alongside the grams of protein, carbs and fat that split works out to, using 4 calories per gram for protein and carbs and 9 for fat. Below that sits a searchable database of around 1,000 foods, filterable by category, each listed with calories, protein, carbohydrate, fat and fibre per 100g (or 100ml for liquids), drawn from the NZ Food Composition Database, USDA FoodData Central and FSANZ NUTTAB. Add any food to your daily log, adjust the serving size in grams, and the calculator scales the nutrition figures and totals them for you, with progress bars showing how close you are to each target through the day. Use it to plan meals around a weight loss, maintenance or muscle gain goal, or to see where your current eating sits against a sensible split. Food values are approximate averages that vary by brand and preparation, so check packaging where accuracy matters, and treat the targets as a practical guide rather than personalised dietary advice.
1. Daily Calorie Target
Your Daily Food Log
| Food | Serving (g/ml) | Cal | Protein | Carbs | Fat | |
|---|---|---|---|---|---|---|
| Add foods from the database below | ||||||
Food Database (all values per 100g or 100ml)
| Food | Cal/100g | Protein | Carbs | Fat | Fibre |
|---|
Data Sources and Assumptions
All nutritional values are per 100 grams (solid foods) or per 100 millilitres (liquids). Data sourced from the NZ Food Composition Database (Plant and Food Research / MPI), USDA FoodData Central, and FSANZ NUTTAB. Values are approximate averages and may differ by brand, preparation method, cut, and ripeness. For packaged foods, always check the nutrition information panel on the product label. Calorie values use the Atwater factors: protein 4 cal/g, carbohydrates 4 cal/g, fat 9 cal/g. Fibre values shown for reference but not included in the calorie calculation.