Ressource with the nutrient value of some common foods:
You can do a control-f and quickly find nutritional information on various foods.
Ressource for calculating the DRI (daily recommended intake)
Based on various parameters such as sex, pregnancy/lactation, level of exercise, weight, and height :
https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
After inputting the required information, you will have a personalized DRI for not only your macronutrients, but also vitamin intake and minerals.
Please note that the target macros are based on the Acceptable Macronutrient Distribution Range (AMDR) for each macro is defined as a range of intake – with a lower and upper boundary – that is associated with reduced risk of chronic disease while providing adequate intake of essential nutrients. Your target macros may vary depending on the presence or absence of certain health conditions such as LC-FAODs where long-chain fats are often restricted.
Convert % DRI to the number of grams of each macro
It can be used, for example, to calculate how many grams of long-chain fats you should consume if your target intake of long-chain fats is 10% of your diet.
1g of fat: 9 calories
1g of protein or carbohydrates: 4 calories
Reference, point 4 from the link: https://www.cpt2.me/search?q=grams
