Macro Calculator
Calculate your ideal daily intake of protein, carbs, and fat based on your body stats, activity level, and fitness goals. Choose from multiple macro splits including balanced, low-carb, high-protein, and keto.
Enter your details and click "Calculate Macros"
Your macro breakdown will appear here
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Start Free TrackingUnderstanding Macronutrients
Protein (4 calories per gram)
Essential for muscle repair and growth. Good Indian sources include dal, paneer, eggs, chicken, soy chunks, and Greek yogurt. Aim for 1.6–2.2g per kg of body weight if strength training.
Carbohydrates (4 calories per gram)
Your body's primary energy source. Opt for complex carbs like brown rice, roti, oats, sweet potatoes, and fruits. Limit refined sugars and maida-based foods.
Fat (9 calories per gram)
Essential for hormone production and nutrient absorption. Choose healthy fats like ghee, nuts, seeds, olive oil, and avocados. Avoid trans fats and excessive deep-frying.
Which macro split is best?
The best macro split depends on your goals and lifestyle. Balanced (30/40/30) works for most people. Choose High Protein if you lift weights, Low Carb for fat loss focus, and Keto only if you have specific medical or dietary needs.