How macros are calculated
- We find your daily calories: your TDEE (Mifflin-St Jeor BMR × activity), minus 500 kcal to lose weight or plus 300 kcal to gain.
- We split those calories by your chosen diet style.
- We convert to grams: protein and carbohydrates have 4 kcal per gram; fat has 9 kcal per gram.
Which split should I choose?
| Diet style | Carbs / Protein / Fat | Good for |
|---|---|---|
| Balanced | 50 / 20 / 30 | Most people; close to a typical Indian diet |
| High protein | 40 / 30 / 30 | Fat loss while keeping muscle, gym training |
| Low carb | 25 / 35 / 40 | People who feel better with fewer carbs |
| Keto | 5 / 25 / 70 | Very low carb diets; get medical advice first |
Indian sources of each macro
- Protein: dal, rajma, chole, paneer, curd, eggs, chicken, fish, soya, sprouts.
- Carbs: roti, rice, millets (ragi, jowar, bajra), oats, fruit, potatoes.
- Fat: ghee, oils, nuts, seeds, coconut, full-fat milk.
Frequently asked questions
What is the best macro ratio for weight loss?
Calories matter most. A higher protein share (25–30%) helps you feel full and keep muscle while losing fat.
How many grams of protein should I eat?
For most active adults trying to lose fat or build muscle, 1.6–2.2 g per kg of body weight. See the protein calculator for your exact range.
Can vegetarians hit high protein macros?
Yes. Combine dal, paneer, curd, soya chunks, tofu, milk and sprouts across the day; a protein supplement can help if needed.
Is keto safe?
Keto can work short term for some people, but it is restrictive. People with diabetes, kidney disease or who are pregnant should talk to a doctor first.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990. Link
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017. Link
- ICMR – National Institute of Nutrition, Hyderabad. Dietary Guidelines for Indians and Nutrient Requirements (RDA) 2020. Link
Medical disclaimer: This calculator gives estimates for general information only. It is not a diagnosis or a substitute for advice from a doctor or registered dietitian. Please consult a healthcare professional before making changes to your diet, exercise or medicines, especially if you are pregnant, have a medical condition or take regular medication.
Last updated: 20 October 2026. Read our editorial policy.
