Macro Calculator
Find your daily protein, carbohydrate and fat targets based on your calorie needs, activity level and goal.
Protein and carbs provide ~4 calories per gram, fat provides ~9 calories per gram. These targets are a starting point — adjust gradually based on how your weight and energy respond over a few weeks.
Natural food sources for your macros
- Protein: chicken, fish, eggs, daal, chana, low-fat yogurt, milk
- Carbs: brown rice, whole wheat roti, oats, fruit, sweet potato
- Fat: nuts, seeds, olive oil, desi ghee (in moderation), avocado
- Fiber & micronutrients: seasonal vegetables — karela, lauki, palak, bhindi
General food group guidance, not a medical diet plan. Consult a nutritionist for a personalised plan.
What are macros?
Macronutrients — protein, carbohydrates and fat — are the three nutrients that supply calories. Protein supports muscle repair and growth, carbohydrates are the body's main energy source, and fat supports hormone production and nutrient absorption. The right balance depends on your goal, activity level and personal preference.
Pair this with our Calorie Calculator to fine-tune your total intake.