Macro Calculator India
Calculate your daily protein, carbs and fat targets for any fitness goal.
Use our TDEE Calculator first
Understanding Macronutrients
Macros are the three nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Different goals require different macro ratios — higher protein for fat loss to preserve muscle, moderate protein and higher carbs for muscle building performance.
Calories in Each Macronutrient
Protein and carbohydrate each provide about 4 calories per gram, fat provides 9, and alcohol 7. Your macro targets split your daily calories between them. A common starting framework is to set protein first, set fat next, then give the remaining calories to carbohydrate.
A Worked Example
Take a 70 kg person eating 2,200 kcal a day to build muscle:
- Protein: 2 g per kg gives 140 g, which is 560 kcal.
- Fat: about 1 g per kg gives 70 g, which is 630 kcal.
- Carbohydrate: the remaining 1,010 kcal divided by 4 gives about 252 g.
Typical Ranges
| Macro | General guidance |
|---|---|
| Protein | 1.6 to 2.2 g/kg for active people; 10 to 35% of calories is the standard range |
| Fat | 20 to 35% of calories; keep at least about 0.6 g/kg for hormone health |
| Carbohydrate | 45 to 65% of calories in standard guidance; flexible depending on activity |
| Fibre | About 14 g per 1,000 kcal, or roughly 25 to 38 g a day |
Tracking Tips for Indian Food
Oil and ghee used in cooking add up quickly, so measure them with a spoon rather than estimating. Weigh rice and dal cooked or raw consistently, and use a food composition database or label values. Hit your calories and protein first; the remaining macros do not need to be exact every day.