Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your caloric goal.
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What Is the Macro Calculator?
A macro calculator helps you determine your daily macronutrient requirements including protein, carbohydrates, and fats based on your body composition, activity level, and fitness goals. Our Macro Calculator provides personalised recommendations for weight loss, muscle gain, or maintenance.
Macronutrient requirements vary based on factors like age, gender, weight, height, activity level, and specific goals. Unlike generic recommendations, this calculator uses scientifically validated formulas including the Mifflin-St Jeor equation to determine Total Daily Energy Expenditure (TDEE) and then distributes calories across macros based on your goal.
Fitness enthusiasts, athletes, people on specific diets, and anyone wanting to optimise their nutrition for health or performance goals will benefit from this calculator.
How to Use This Calculator
Enter your age
Your current age in years, which affects metabolic rate calculations.
Select your gender
Gender affects the basal metabolic rate (BMR) calculation formulas.
Enter your weight and height
Use kilograms and centimetres for most accurate calculations.
Select your activity level
Choose from sedentary to very active based on your typical daily routine and exercise.
Select your goal
Choose weight loss, maintenance, or muscle gain to adjust calorie targets.
Real-World Example
Meet Akash. Akash is a 30-year-old software developer from Hyderabad who wants to lose weight and build muscle. He weighs 75 kg, is 175 cm tall, and exercises 3-4 times per week. He wants personalised macronutrient targets instead of following generic diet advice from the internet.
Using the Macro Calculator:
Age / Gender
30 / Male
Weight / Height
75 kg / 175 cm
Activity Level
Moderately Active
Goal
Weight Loss
Daily Calories
2,350 kcal
Protein
150g (28%)
Carbs / Fat
265g (43%) / 72g (29%)
Akash follows the recommended macro split for 4 weeks, tracking his food intake using a mobile app. He loses 2.5 kg in the first month and adjusts his calories down slightly as his weight decreases, ensuring steady progress toward his goal.
TDEE and Macro Distribution Formula
Total Daily Energy Expenditure is calculated using the Mifflin-St Jeor equation for BMR multiplied by an activity factor, then calories are distributed across protein, carbs, and fats based on the selected goal.
Frequently Asked Questions
Total Daily Energy Expenditure is the total calories your body burns daily. Eating below TDEE causes weight loss, above causes weight gain. Macros are calculated as a percentage of TDEE.
These are estimates based on population averages. Individual metabolism varies. Track your results over 2-4 weeks and adjust by 200-300 calories as needed.
Yes. Weight loss typically requires higher protein and lower carbs. Muscle gain needs a calorie surplus with adequate protein. Maintenance is balanced.
Many people benefit from cycling carbs: higher carbs on workout days for fuel and recovery, lower carbs on rest days. Keep protein consistent across all days. This approach can improve energy levels and body composition.
A food scale is the most accurate method. If unavailable, use measuring cups and standard portion guides. A palm-sized portion of protein is roughly 25-30g, a fist of carbs is about 30-40g, and a thumb of fats is about 10-15g.
Indian vegetarians can source protein from paneer (18g per 100g), dal (9g per 100g cooked), chickpeas (8g per 100g), soya chunks (52g per 100g), and Greek yogurt (10g per 100g). Non-vegetarian options include chicken breast (31g per 100g), eggs (6g each), and fish (20-25g per 100g).
Indian vegetarian diets tend to be carb-heavy. To balance macros, increase protein through paneer, tofu, lentils, and protein supplements. Include healthy fats from ghee, nuts, seeds, and avocados. Reduce reliance on white rice and roti by substituting with quinoa, millets, or cauliflower rice.
Frying and deep-frying add significant oil-based calories. A bhindi fry cooked in 2 tablespoons of oil adds 240 calories and 28g of fat. Boiling, steaming, and air-frying preserve the natural macros of ingredients. Measure cooking oil separately for accurate tracking of fat macros in Indian dishes.
A common effective split for Indian diets: 30-35% protein, 35-40% carbs, 25-30% fats. Given the carb-heavy nature of Indian meals, consciously increasing protein and reducing refined carbs (white rice, maida) while maintaining fiber from vegetables is key for sustainable weight loss.
Many cycle carbs: higher on workout days (40-45% carbs) for energy and recovery, lower on rest days (30-35% carbs). Keep protein consistent at 30-35% across all days. This approach improves energy levels for exercise while promoting fat adaptation on rest days.
Key Takeaways
Macros are protein, carbohydrates, and fats.
TDEE determines your daily calorie needs.
Macro splits vary based on fitness goals.
Activity level significantly affects requirements.
Track and adjust for individual results.
Why This Matters
Generic "one-size-fits-all" diet advice rarely works. Personalised macro targets ensure you get the right fuel for your body and goals, making nutrition more effective and sustainable.
This calculator is for educational and planning purposes. Consult a qualified professional for personalized advice.