Macro Calculator — Daily Protein, Carbs & Fat Goals

Gender

Body Weight

30200

Height

140220

Age

yrs

1580

Activity Level

Fitness Goal

Daily Calories — Maintain

—kcal/day

Protein

—

g/day

Carbs

—

g/day

Fat

—

g/day

What is a Macros?

A macro calculator determines your daily targets for the three macronutrients — protein, carbohydrates, and fat — in grams, tailored to your body stats, activity level, and fitness goal. Whether you want to lose fat, maintain your current weight, or build muscle, hitting the right macro targets is more effective than simply counting calories, because the composition of your diet directly affects body composition, energy levels, and exercise performance.

The calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula for most adults — to establish your baseline metabolic rate, multiplies it by your activity level to get your TDEE, applies a goal-based calorie adjustment, and then splits the result into protein, carbohydrates, and fat using goal-optimised ratios.

For Indian users, macro tracking is particularly relevant because traditional Indian diets tend to be carbohydrate-heavy (rice, roti, potatoes) and lower in protein relative to body weight targets. The calculator highlights your protein target, which most Indians need to consciously build towards through dal, paneer, curd, eggs, or protein supplements.

Pair this with the TDEE Calculator and BMR Calculator to understand how your total energy expenditure is composed before diving into the macro split.

How to use this Macros calculator

Enter your Body Weight in kg — your current weight, not your goal weight.
Enter your Height in cm and Age in years — used in the Mifflin-St Jeor BMR formula.
Select your Gender — the BMR formula has different constants for males and females due to differences in average body composition.
Choose your Activity Level honestly — most desk-job professionals are Sedentary or Light. Overestimating activity is the most common reason macro plans fail.
Set your Fitness Goal — Weight Loss for a 500 kcal deficit, Maintenance to eat at TDEE, Muscle Gain for a 300 kcal surplus.
Read your macro targets — these are your daily gram targets for protein, carbs, and fat. Log your food in an app like MyFitnessPal to track against these numbers.

Formula & Methodology

Step 1 — Basal Metabolic Rate (Mifflin-St Jeor):

Male: BMR = 10W + 6.25H − 5A + 5

Female: BMR = 10W + 6.25H − 5A − 161

Where W = weight (kg), H = height (cm), A = age (years)

Step 2 — TDEE:

TDEE = BMR × Activity Multiplier

Activity multipliers: Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Active 1.725 · Very Active 1.9

Step 3 — Goal adjustment:

- Weight Loss: Daily Calories = TDEE − 500
- Maintenance: Daily Calories = TDEE
- Muscle Gain: Daily Calories = TDEE + 300

Step 4 — Macro split:

| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 35% | 35% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 35% | 40% | 25% |

Protein (g) = Calories × protein% ÷ 4 · Carbs (g) = Calories × carbs% ÷ 4 · Fat (g) = Calories × fat% ÷ 9

Worked example:

30-year-old male, 75 kg, 175 cm, moderately active (3–5 days/week), goal: weight loss.

- BMR = 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 750 + 1093.75 − 150 + 5 = 1698.75 kcal
- TDEE = 1698.75 × 1.55 = 2633 kcal
- Weight Loss target = 2633 − 500 = 2133 kcal/day
- Protein = 2133 × 35% ÷ 4 = 187 g/day
- Carbs = 2133 × 35% ÷ 4 = 187 g/day
- Fat = 2133 × 30% ÷ 9 = 71 g/day

For body fat tracking alongside macros, use the Body Fat Calculator to monitor your composition as your macros drive change over weeks.

Frequently Asked Questions

What is a macro calculator?

A macro calculator computes your daily targets for the three macronutrients — protein, carbohydrates, and fat — in grams, based on your body metrics and fitness goal. It first calculates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula, then splits those calories into macros according to your goal (weight loss, maintenance, or muscle gain). Knowing your macros is the foundation of flexible dieting (IIFYM — If It Fits Your Macros).

How are macros calculated?

Macros are calculated in three steps. First, your Basal Metabolic Rate (BMR) is computed from your weight, height, age, and gender. Second, BMR is multiplied by your activity level to get TDEE — your total daily calorie burn. Third, your goal adjustment is applied (−500 kcal for weight loss, +300 kcal for muscle gain), and the resulting calorie target is split into protein, carbs, and fat using goal-specific percentages.

What is the ideal macro ratio for weight loss?

For weight loss, a common macro split is 35% protein, 35% carbohydrates, and 30% fat. Higher protein (35%) during a deficit preserves muscle mass and keeps you satiated. Moderate carbs fuel workouts without excess energy. Fat at 30% supports hormonal health and fat-soluble vitamin absorption. Individual needs vary — some people do better with lower carbs and higher fat (keto-style), but the split this calculator uses is backed by mainstream sports nutrition research.

What is the macro ratio for muscle gain?

For muscle gain (bulking), the calculator uses 35% protein, 40% carbohydrates, and 25% fat, applied to a TDEE + 300 kcal surplus. Higher carbs (40%) fuel training sessions and support glycogen storage, which drives performance. Protein remains at 35% to provide ample amino acids for muscle protein synthesis. A 300 kcal surplus is considered a lean bulk — large enough to support muscle growth without excessive fat gain.

How much protein do I need per day in India?

The Indian Council of Medical Research (ICMR) recommends 0.83g of protein per kg of body weight for sedentary adults. For active individuals and athletes, 1.2–2.0g per kg is widely recommended by sports nutrition bodies. Most Indian diets fall short of this — particularly vegetarian diets where protein sources like dal, paneer, and curd need to be consciously prioritised. This calculator targets approximately 1.5–1.8g/kg at moderate activity levels.

Can I use the macro calculator if I am vegetarian?

Yes. The macro calculator gives you gram targets regardless of your dietary preferences — meeting those targets through vegetarian sources like dal, rajma, chana, paneer, curd, tofu, soy milk, and protein powder is entirely possible. Combine legumes with grains (dal-chawal, roti-dal) to get complete amino acid profiles. The Carbohydrates figure covers your total carb intake including those from wholegrains, vegetables, and fruit.

How is the macro calculator different from the TDEE calculator?

The TDEE Calculator gives you a single calorie number — your total daily energy expenditure. The Macro Calculator goes one step further: it takes that calorie number, applies your goal adjustment, and breaks it into specific gram targets for protein, carbs, and fat. Use our [TDEE Calculator](/tdee-calculator/) if you just need your maintenance calories; use the Macro Calculator when you want a full daily nutrition plan.

What does the pie chart in the macro calculator show?

The pie chart shows the calorie distribution across your three macros — how much of your daily calorie target comes from protein, carbohydrates, and fat respectively. It is a visual representation of your macro ratio. Each slice corresponds to the calorie contribution: protein × 4 kcal/g, carbs × 4 kcal/g, fat × 9 kcal/g.

Should I track macros every day?

Daily tracking is most effective during the first 4–8 weeks of a new diet to build awareness of the nutritional composition of your usual foods. After that, most people can estimate intuitively. Apps like MyFitnessPal or Cronometer make tracking practical by letting you search Indian foods like sabzi, roti, and dal by name. Weekly consistency matters more than daily perfection — hitting your macros within 5–10% on most days is sufficient for progress.

How do I adjust my macros as I lose or gain weight?

Macros are based on your current body weight and should be recalculated every 4–5 kg of weight change. As you lose weight, your TDEE drops (you are lighter), so your calorie and macro targets decrease. As you gain muscle, your TDEE increases. Use this calculator monthly to update your targets. Pair with the [BMR Calculator](/bmr-calculator/) to track how your resting metabolic rate changes over time.

Is a 500 kcal deficit safe for weight loss?

A 500 kcal/day deficit is the standard recommendation for losing approximately 0.4–0.5 kg per week, which is considered a safe and sustainable rate. Aggressive deficits (1000+ kcal) can cause muscle loss, nutrient deficiencies, and metabolic adaptation. The minimum safe calorie intake is typically 1200 kcal/day for women and 1500 kcal/day for men — this calculator enforces a 1200 kcal floor regardless of goal.

What is the difference between macros and calories?

Calories are the total energy unit — everything you eat contributes calories. Macros are the three categories of food that provide those calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Counting only calories tells you whether you are in a deficit or surplus. Tracking macros tells you the quality and composition of that energy — ensuring adequate protein to preserve muscle, sufficient carbs for energy, and enough fat for hormonal health. Our [Calorie Calculator](/calorie-calculator/) covers the pure calorie view.