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Macro Calculator

Calculate daily protein, carbs, and fat targets for your fitness goal.

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How to use your macro targets

Your daily macro targets tell you how many grams of protein, carbs, and fat to aim for each day. Use a food tracking app (MyFitnessPal, Cronometer) to log your meals and compare them to these targets. You do not need to hit them exactly every day — a weekly average within 10% is sufficient for most goals.

Why protein is prioritised

Protein has the highest thermic effect of food (20–30% of calories burned in digestion), is the most satiating macro, and is the only macro that directly builds and repairs muscle tissue. In a cut (calorie deficit), high protein preserves the muscle you have. In a bulk, it enables muscle growth. The macro splits in this calculator prioritise protein for all goals.

Adjusting macros based on results

Treat your initial targets as a starting point. Track for 2–3 weeks and assess: gaining weight faster than expected? Reduce calories by 100–200 kcal. Not losing weight? Reduce by the same. Energy is low during workouts? Consider increasing carbs slightly at the expense of fat. Adjust in small increments and give each change 2 weeks to show results.

Indian diet and macro tracking

Indian diets are typically high in carbohydrates (rice, roti, dal) and variable in protein, making it important to actively track protein intake. A 70 kg person targeting 1.8 g/kg protein needs 126 g of protein daily — equivalent to roughly 600 g of paneer, 500 g of chicken breast, or a combination of dal, eggs, curd, and soy. For vegetarians and vegans, protein planning is especially critical since most Indian plant sources are lower in complete protein. Supplements like whey protein are a practical way to close the gap.

The Mifflin-St Jeor formula used in this calculator

This calculator uses the Mifflin-St Jeor equation for BMR — the most validated formula for estimating resting metabolic rate in adults: BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. TDEE is then BMR multiplied by the activity factor. All formulas are estimates with ±10% individual variation — use your real-world weight change as the primary feedback signal.

Common use cases

Athletes calculate their maintenance calories and macro splits before a competition season. Those on a fat-loss journey use the cut preset to create a 500 kcal deficit. Hardgainers trying to build muscle use the bulk preset to ensure a consistent caloric surplus. Coaches generate starting macro targets for new clients as the baseline for personalised nutrition programming. People with health conditions (PCOS, thyroid, insulin resistance) use the calculator to understand their baseline before consulting a dietitian.

Frequently asked questions

What are macros (macronutrients)?
Macronutrients are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). 'Counting macros' means tracking how many grams of each you eat daily to hit specific calorie and composition targets for your fitness goal.
How much protein do I need per day?
For sedentary adults: 0.8 g/kg body weight. For people exercising or trying to build/maintain muscle: 1.6–2.2 g/kg body weight. Research consistently shows that higher protein intakes (2.0–2.2 g/kg) preserve more lean mass during a calorie deficit and support better muscle gain during a surplus.
How many calories are in a gram of each macro?
Protein: 4 kcal/g. Carbohydrates: 4 kcal/g. Fat: 9 kcal/g. This is why fat is calorie-dense — 100g of fat provides 900 kcal vs. 400 kcal for the same weight of protein or carbs.
Should I follow a low-carb or low-fat diet?
Research shows neither approach is superior for fat loss when protein is equated and calories are matched. The best diet is the one you can sustain consistently. Low-carb works well for people with insulin resistance; higher-carb works better for athletes needing glycogen for performance. Protein intake matters most.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity factor — the total calories you burn in a day including movement and exercise. You should eat at or around your TDEE to maintain weight.

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