health5 sections · 29 items
Macronutrient Cheat Sheet
Protein, carb, and fat content per common food, recommended daily targets by goal, and macro ratio guidelines for weight loss, maintenance, and muscle gain.
Daily Macro Targets by Goal
| Item | Value |
|---|---|
| Fat Loss | 40% protein / 30% carb / 30% fat |
| Maintenance | 30% protein / 40% carb / 30% fat |
| Muscle Gain | 30% protein / 45% carb / 25% fat |
| Keto | 25% protein / 5% carb / 70% fat |
| Endurance Athletes | 20% protein / 55% carb / 25% fat |
Protein-Rich Foods (per 100g)
| Item | Value |
|---|---|
| Chicken breast (cooked) | 31g protein |
| Salmon (cooked) | 25g protein |
| Greek yogurt (plain) | 10g protein |
| Eggs (2 large) | 12g protein |
| Tofu (firm) | 17g protein |
| Lentils (cooked) | 9g protein |
Carb-Rich Foods (per 100g)
| Item | Value |
|---|---|
| White rice (cooked) | 28g carbs |
| Sweet potato (baked) | 20g carbs |
| Oats (dry) | 67g carbs |
| Banana (1 medium) | 27g carbs |
| Whole wheat bread (1 slice) | 12g carbs |
| Quinoa (cooked) | 21g carbs |
Fat-Rich Foods (per 100g unless noted)
| Item | Value |
|---|---|
| Avocado (1 medium) | 21g fat |
| Almonds (1 oz / 28g) | 14g fat |
| Olive oil (1 tbsp) | 14g fat |
| Peanut butter (2 tbsp) | 16g fat |
| Cheese, cheddar (1 oz) | 9g fat |
| Dark chocolate (1 oz) | 9g fat |
Quick Macro Math
| Item | Value |
|---|---|
| 1g protein | 4 calories |
| 1g carbohydrate | 4 calories |
| 1g fat | 9 calories |
| 1g alcohol | 7 calories |
| Daily protein target | 0.7–1.0g per lb bodyweight |
| Minimum fat intake | 0.3g per lb bodyweight |
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