Free calculator
Macro Calculator
Not sure of your calories? Use the Calorie calculator first. Then pick a split that matches how you eat.
How it works
Protein and carbohydrate provide 4 kcal per gram and fat provides 9. Grams = calories × share ÷ calories per gram.
Most people thrive in the “balanced” or “higher protein” range. Keto is hard to follow with Indian food and is not suitable for everyone.
Frequently asked questions
Do I have to hit macros exactly?
No. Aim for your protein target daily and keep carbs and fat within ±10 g.
What about fibre?
Aim for about 25–30 g a day from dal, vegetables, fruit and whole grains.
Can I use these for weight loss?
Yes. Set calories using the Calorie calculator’s goal and keep protein high.
General estimates for information only. Not medical or professional advice. Nothing you enter is saved or sent to us.