Macro Calculator
Enter a daily calorie target and choose how to divide those calories among protein, carbohydrates and fat. The result estimates grams per day.
Your estimated daily macros
Protein
grams per day
Carbohydrates
grams per day
Fat
grams per day
These are mathematical estimates, not a prescribed diet. Foods such as dal, beans, rice, roti, vegetables, milk, curd, paneer, eggs, fish, nuts and seeds can contribute to a varied diet.
Read the Complete Indian Nutrition Guide for general nutrition guidance.
Health disclaimer: This tool provides general educational estimates. It does not determine your individual nutritional requirements or guarantee a particular result. Avoid extreme dietary restriction. Consult a qualified healthcare professional or registered dietitian if you have medical conditions or specific dietary needs.