Macro Calculator
Calculate your daily protein, carb and fat targets.
📐 Grams = (Calories × Macro%) ÷ 4 (protein/carbs) or ÷ 9 (fat) — kcal per gram.
Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. Getting the right balance of macros matters enormously for body composition, energy levels, and fitness performance. Whether your goal is fat loss, muscle building, or maintenance, this macro calculator determines your Total Daily Energy Expenditure (TDEE) and then splits it into optimal protein, carbohydrate, and fat targets based on your goal and body weight.
📋 How to Use This Calculator
Enter your sex, age, height, weight, and activity level (sedentary, lightly active, moderately active, very active, or extremely active). Select your goal: fat loss (deficit), maintenance, or muscle gain (surplus). The calculator uses the Mifflin-St Jeor equation for Basal Metabolic Rate, multiplies by an activity factor for TDEE, then applies appropriate macro ratios. Protein targets are set in grams per kg of body weight; fat has a minimum floor; remaining calories go to carbohydrates.
💡 Key Facts & Information
Mifflin-St Jeor BMR: Men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Activity multipliers: sedentary (×1.2), light (×1.375), moderate (×1.55), very active (×1.725), extra active (×1.9). Macro recommendations: Protein: 1.6–2.2 g/kg for muscle building, 1.2–1.6 g/kg for maintenance or fat loss. Fat: minimum 0.8 g/kg (hormonal health). Carbohydrates: remaining calories. Each gram of protein = 4 kcal, carb = 4 kcal, fat = 9 kcal. Indian vegetarian diets can meet protein targets through dal (25g per 100g dry weight), paneer (18g/100g), soy (36g/100g), Greek yoghurt, and protein supplements if needed.