Macro Calculator
How much protein, carbs and fat should you eat each day? This free macro calculator works out your daily calorie needs, then splits them into grams of protein, carbohydrate and fat for your goal, whether you want to lose fat, maintain your weight or build muscle.
Protein and carbs provide about 4 calories per gram, and fat about 9 calories per gram. These targets are a starting point. Adjust gradually based on how your weight and energy respond over two to four weeks.
Natural food sources for your macros
- Protein: chicken, fish, eggs, daal, chana, low-fat yogurt, milk, paneer
- 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. If you have kidney disease, diabetes or another health condition, please ask your doctor or a dietitian before changing your protein or carb intake.
What are macros?
Macronutrients, or "macros", are the three nutrients that provide calories: protein, carbohydrates and fat. Protein builds and repairs muscles and other tissues, carbohydrates are your body's main source of energy, and fat supports hormones, brain health and the absorption of vitamins A, D, E and K. Counting macros means tracking how many grams of each you eat, rather than only counting total calories.
| Macronutrient | Calories per gram | Main role |
|---|---|---|
| Protein | 4 | Muscle repair and growth, feeling full |
| Carbohydrate | 4 | Energy for the brain and muscles |
| Fat | 9 | Hormones, cell health, vitamin absorption |
How this macro calculator works
First, it estimates your daily calorie needs (TDEE) using the Mifflin-St Jeor equation and your activity level. It then adjusts calories for your goal: 20% less for weight loss and 10% more for weight gain. Finally, it divides those calories between protein, carbs and fat using the split you choose, and converts each into grams.
Example: A 30-year-old man who is 175 cm tall, weighs 70 kg and exercises 3–5 days a week needs about 2,556 calories a day to maintain his weight. With a balanced 30/40/30 split, that is about 192 g protein, 256 g carbs and 85 g fat per day. You can check your calorie needs in more detail with our Calorie Calculator.
Which macro split is best?
There is no single best split for everyone. Health authorities suggest these broad ranges for adults: protein 10–35%, carbohydrates 45–65% and fat 20–35% of calories. Within these, you can choose what suits you:
Balanced (30/40/30) is a good starting point for most people. High protein (40/30/30) helps you stay full and keep muscle while losing fat. Lower carb (35/25/40) suits people who feel better with fewer starchy foods, though it goes beyond the usual fat range. Higher carb (25/50/25) suits endurance athletes and very active people. The most important thing is choosing a split you can stick to.
How much protein do you need?
The minimum recommended amount for adults is 0.8 g of protein per kg of body weight. Active people often need 1.2–2.0 g per kg, and people doing regular strength training to build muscle often aim for 1.6–2.2 g per kg. Very high intakes above this give little extra benefit. The calculator shows your protein per kg so you can see where you are. If you have kidney disease, speak with your doctor before eating a high-protein diet.
Macros in common foods
These approximate values can help you plan your meals:
| Food | Portion | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breast, cooked | 100 g | 31 g | 0 g | 4 g |
| Egg, boiled | 1 large | 6 g | 0.5 g | 5 g |
| Lentils (daal), cooked | 1 cup | 18 g | 40 g | 1 g |
| Chickpeas (chana), cooked | 1 cup | 15 g | 45 g | 4 g |
| Whole milk | 1 cup (240 ml) | 8 g | 12 g | 8 g |
| Plain yogurt (dahi) | 1 cup | 8.5 g | 11 g | 8 g |
| Whole wheat roti | 1 medium | 3–4 g | 18–20 g | 0.5–1 g |
| White rice, cooked | 1 cup | 4 g | 45 g | 0.5 g |
| Almonds | 28 g (about 23) | 6 g | 6 g | 14 g |
Values change with portion size and cooking. Oil and ghee used in cooking add about 14 g of fat per tablespoon, so they are worth measuring.
Tips for hitting your macros
Build each meal around a source of protein, then add vegetables and a portion of carbs such as roti or rice. Plan your meals in advance and use a food tracking app for a week or two to learn portion sizes. Spread protein across your meals rather than eating most of it at dinner. You do not have to be exact every day: getting close to your targets most days is what brings results. Pair your plan with our Water Intake Calculator and track your progress with the Body Fat Calculator.
Frequently Asked Questions
What is a good macro ratio for weight loss?
A higher-protein split such as 40% protein, 30% carbs and 30% fat works well for many people, because protein keeps you full and helps protect muscle. The calorie deficit is still what drives weight loss, so choose a split you can follow.
What macros should I eat to build muscle?
Eat in a small calorie surplus, aim for about 1.6–2.2 g of protein per kg of body weight, and get enough carbohydrates to fuel your training. A balanced 30/40/30 split is a good starting point.
How do I calculate macros from calories?
Multiply your daily calories by the percentage for each macro, then divide by its calories per gram. For example, 30% protein of 2,000 calories is 600 calories, and 600 ÷ 4 = 150 g of protein.
Do I need to count macros to lose weight?
No. Weight loss depends on eating fewer calories than you burn. Counting macros is simply a more detailed way to make sure you eat enough protein and a good balance of foods while you do it.
How much fat should I eat per day?
Most adults should get about 20–35% of their calories from fat. Try to keep fat above about 20% of calories, as very low-fat diets can affect hormones and vitamin absorption.