Macro Calculator — protein, carbs and fat in grams
Calories decide whether your weight moves. Macros decide what you lose or gain, how full you feel and how well you train. This calculator turns a calorie target into daily grams.
Calculate your macros
- Daily calories
- 2110 kcal
- Protein
- 144 g
- Carbohydrate
- 238 g
- Fat
- 65 g
Results are estimates for general guidance and are not medical advice. See our medical disclaimer.
How the split is set
Protein is anchored to bodyweight — 1.6 to 2.2 g per kg covers almost everyone training for fat loss or muscle gain. Fat is set at a floor of roughly 0.8 g per kg to protect hormone production. Carbohydrate takes the remaining calories, because carbohydrate is the fuel that lets you train hard.
Hitting protein on an Indian vegetarian diet
Dal, curd, paneer, soya chunks, tofu, rajma, chana and whey all stack up quickly once you plan around them instead of hoping for the best.
- 150 g paneer — about 27 g protein
- 100 g dry soya chunks — about 52 g protein
- 1 cup cooked dal — about 9 g protein
- 200 g curd — about 7 g protein
Consistency over precision
Landing within 10 grams of your protein target most days beats a perfect week followed by three weeks of nothing. The Indian meal planner builds days that already match these numbers.
Frequently asked questions
How much protein per kg should I eat?
1.6 to 2.2 g per kg of bodyweight. Use the higher end when you are in a calorie deficit and training with weights.
Should carbs be low for fat loss?
Not necessarily. Fat loss comes from the calorie deficit. Keeping carbohydrate reasonable usually improves training quality and adherence.
Do macros matter more than calories?
Calories set the direction; macros shape the outcome. Get calories roughly right first, then dial in protein.