Macros to Grocery Amounts Calculator
Convert daily protein, carb and fat targets into concrete grams of chicken, rice and oil to buy and cook.
How it works
Food grams = target macro grams ÷ (macro per 100 g of food) × 100 · Chicken 31 g protein, rice 28 g carb, oil 100 g fat per 100 g
Macro targets are easier to shop and cook for once they are translated into real foods. Dividing each target by the food’s macro density (grams of that macro per 100 g of food) gives the cooked weight to hit the number with a single staple. Chicken breast, white rice and olive oil are used as clean single-macro references; swap in your own foods and their densities to plan a mixed plate.
Worked example
For 160 g protein, 200 g carbs and 60 g fat: chicken = 160 ÷ 31 × 100 ≈ 516 g, rice = 200 ÷ 28 × 100 ≈ 714 g, and oil = 60 g ≈ 4.3 tbsp — about 1,700 kcal from these three foods.
Frequently asked questions
These are single foods — how do I plan a real meal?
Use each staple as the anchor for its macro, then fill gaps with mixed foods. Most real ingredients carry more than one macro, so treat these amounts as a starting skeleton and adjust down as other foods add protein, carbs or fat.
Why cooked weight for chicken and rice?
You plate and eat cooked food, so cooked densities are what you weigh. Raw chicken is ~23 g protein per 100 g but loses water when cooked, concentrating to ~31 g; dry rice more than doubles in weight when cooked.
Can I use different foods?
Yes — look up grams of the target macro per 100 g of your food and the same formula applies. Salmon, tofu, potatoes, oats and butter all work; just use their own densities.
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This calculator is for educational purposes. Double-check important results before acting on them.