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Macro Calculator
Calories into protein, carbs, and fat.
We compute your daily calorie target (Mifflin-St Jeor + activity factor + goal adjustment) and split it into macros: protein at 1.6–2.2 g/kg depending on goal, fat at 25% of kcal (floored at 0.6 g/kg for hormones), carbs as the remainder.
Fill in your stats, pick an activity level and a goal, then tap Calculate macros — we'll work out your daily calorie target and how to split it across protein, carbs, and fat.
Macro splits at a glance
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Fat loss | 1.8 – 2.2 g/kg | 0.6 – 0.8 g/kg | Remaining calories |
| Maintenance | 1.6 g/kg | 25 – 30 % of kcal | Remaining calories |
| Muscle gain | 1.6 – 1.8 g/kg | 25 – 30 % of kcal | Higher — fuels training |
| Body recomp | 1.8 – 2.2 g/kg | 25 % of kcal | Adjusted to maintenance |
Protein is the only macro worth being strict with
How the calculator builds your macros
We chain three calculations: BMR via Mifflin-St Jeor, TDEE by multiplying by an activity factor, then the goal adjustment for your calorie target. From there:
Protein (grams)
weight (kg) × g/kg target (1.6 – 2.2)
Same protein per kg whether you're losing or gaining — only the gram-per-kg multiplier shifts with goal.
Fat (grams)
(daily kcal × 25%) ÷ 9
Fat has 9 kcal/g. We floor fat at 0.6 g/kg for hormonal health — going below that long-term disrupts testosterone in men and estradiol in women.
Carbs (grams)
(daily kcal − protein kcal − fat kcal) ÷ 4
Carbs fill whatever's left of the calorie budget. They're the macro that flexes most based on preference and training intensity.
Why protein gets the strict number
Protein is the only macro with a measurable optimal range and a real penalty for under-eating. In a deficit, low protein means your body breaks down muscle for the amino acids it needs — so your weight loss looks faster on the scale, but your body looks softer at the new lower weight. Hitting 1.8–2.2 g/kg in a deficit prevents that.
Practical landmarks for a 70 kg adult: 112–154 g protein/day. That's roughly: 4 eggs, 200 g paneer or chicken, a tub of curd, a scoop of whey, a serving of dal — so it's reachable on both vegetarian and non-vegetarian diets.
Indian-diet specifics for hitting your protein goal
| Food | Serving | Protein |
|---|---|---|
| Paneer | 100 g | 18 g |
| Tofu | 100 g | 8 g |
| Whole eggs | 1 large | 6 g |
| Greek curd | 200 g | 12 g |
| Cooked dal | 1 katori (150g) | 8–10 g |
| Cooked rajma | 1 katori | 9 g |
| Chicken breast | 100 g cooked | 31 g |
| Whey scoop | 30 g | 24 g |
| Sprouts (chana) | 100 g | 8 g |
Most Indian vegetarian diets land at 35–60 g/day without intentional effort. Hitting 1.8 g/kg requires deliberate inclusion of paneer, dal, curd, eggs (if eaten), and often a whey supplement. Track for 3 days to see your real baseline.
Macro calculator — frequently asked questions
How much protein do I need per day?
For most adults: 1.6 g per kg of body weight for general health and maintenance, 1.8–2.2 g/kg when in a calorie deficit (to preserve muscle) or actively building muscle. Above 2.4 g/kg there's no measurable additional benefit for natural lifters.
What's the best macro split for fat loss?
There is no single magic ratio — total calories drive fat loss, macros drive how good you feel and look while doing it. A practical split for fat loss: protein 35–40%, fat 25–30%, carbs 30–35%. Translated to g/kg: protein 1.8–2.2, fat 0.6–0.8, carbs fill the rest. The high protein protects muscle in the deficit; the rest you can flex to your preferences.
What's the best macro split for muscle gain?
Protein 1.6–1.8 g/kg, fat 25–30% of calories, carbs the rest. Carbs matter more in a building phase because they fuel hard training sessions and trigger insulin which is mildly anabolic. A 75 kg lifter on 3,000 kcal might land at 130–150 g protein, 80 g fat, ~430 g carbs.
Are carbs bad for fat loss?
No. Carbs are not magically fattening — calorie surplus is. People who feel better on lower-carb diets often eat fewer calories overall because high-protein, fibrous foods are very filling. If you enjoy rice and roti, eat them; just stay in your calorie budget.
How accurate are macro calculators?
The calorie target is a starting point with about ±10% accuracy. Track your weight (and waist) for 2–3 weeks; if you're not losing/gaining as planned, adjust calories by 100–150 kcal up or down. The macro split matters less than total calories and protein floor — a 5–10% wobble in carbs or fat won't move outcomes.
Should I count macros forever?
No. Counting is a learning tool — most people need 4–8 weeks of strict tracking to internalise the protein, fat and carb load of their typical meals. After that, eyeballing portions guided by hand-sized rules works almost as well, with much less friction.
What about fibre?
Aim for 14 g per 1,000 kcal, or roughly 25–35 g/day for most adults. Fibre comes free inside whole-food carb sources (oats, dal, vegetables, fruit, whole-grain roti); if you find yourself low, eat more of those before reaching for a powder.
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