Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your goal - cut, maintain, or bulk.
Daily Calories
2,523
TDEE: 2,523 kcal
Protein
189g / day
4 kcal/g
Carbohydrates
252g / day
4 kcal/g
Fat
84g / day
9 kcal/g
Calculated using Mifflin-St Jeor equation. These are estimates - individual metabolism varies. Adjust based on actual results over 2–4 weeks.
About the Macro Calculator
Macronutrients - protein, carbohydrates, and fat - are the three energy-providing nutrients your body runs on. Unlike counting only calories, tracking macros lets you optimize your body composition: preserve muscle while losing fat, or build muscle while minimizing fat gain. The optimal ratio shifts based on your goal. For Indians, whose diets are often carbohydrate-heavy, understanding macros often reveals a chronic protein deficit.
Daily Macro Calculation
Cutting: 40% Protein / 30% Carbs / 30% Fat · Maintenance: 30/40/30 · Bulking: 25/50/25
Protein: 4 kcal/g · Carbohydrates: 4 kcal/g · Fat: 9 kcal/g · Grams of macro = (TDEE × ratio) / kcal per gram · Minimum protein: 1.6 g/kg body weight regardless of goal
Worked Example
75 kg male, TDEE 2,600 kcal, goal: fat loss (cutting phase)
Protein: 840 kcal = 210g/day (2.8g/kg) · Carbs: 630 kcal = 157g/day · Fat: 630 kcal = 70g/day
Tips & Insights
- 1
Protein is the most important macro to track - it preserves muscle during a cut and drives muscle growth during a bulk.
- 2
Typical Indian diet provides 50-70g protein per day. Most active individuals need 120-180g. The gap is almost always rice/roti replacing protein.
- 3
Distribute protein across 3-4 meals (25-40g per meal) for optimal muscle protein synthesis - not all at dinner.
- 4
Fat is not the enemy - healthy fats (ghee, nuts, eggs, avocado) are essential for hormonal health. Keep fat above 0.8g/kg.
- 5
Carbs are the performance fuel - for athletes and gym-goers, do not drop below 100g carbs per day without medical guidance.
Why this matters for you
Macro tracking is what separates people who transform their bodies from those who stay stuck despite going to the gym for years. Most Indians are protein-deficient, which is why muscle gain is slow even with consistent training. Understanding that dal-chawal provides 15g protein (not 50g) and that you need 8-10 such meals to hit targets makes the problem - and the solution - concrete.
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