Find your personalised protein, carbohydrate and fat targets for your weight loss, maintenance or muscle-gain goal.
Builds and repairs muscle, enzymes and hormones. Sources: eggs, chicken, fish, paneer, legumes, Greek yogurt. Aim 1.6–2.2 g/kg for active people.
Primary energy source for brain and muscles. Prefer complex carbs: oats, brown rice, millets, vegetables. Limit refined sugars and maida.
Hormone production, fat-soluble vitamin absorption and cell membranes. Focus on unsaturated fats: nuts, avocado, ghee (moderate), olive oil.
Macronutrients - protein, carbohydrates, and fat - are the three primary categories of nutrients that provide energy and support bodily functions. The science of tracking macros, popularised by the "If It Fits Your Macros" (IIFYM) approach in the early 2010s, has grown into a mainstream fitness strategy used by millions worldwide. According to the Indian Council of Medical Research (ICMR) 2020 dietary guidelines, an average Indian adult requires approximately 0.8-1.0 grams of protein per kilogram of body weight, 50-60% of calories from carbohydrates, and 20-30% from fats.
Traditional Indian diets are carbohydrate-heavy - rice, roti, dal, and sabzi form the core of most meals. This macro calculator helps users adjust their intake based on specific goals such as weight loss, muscle gain, or maintenance, while accounting for individual activity levels. Fitness-conscious Indians following programmes by gyms, sports federations, and online coaches (including those certified by the Fitness Professionals Association of India) use macro targets to optimise performance and body composition effectively.
India's competitive fitness landscape has grown rapidly, with bodybuilding, CrossFit, and marathon running gaining millions of participants. Athletes preparing for national competitions or those targeting personal health goals use macro calculators to build precise nutrition plans. The calculator accounts for Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation and applies activity multipliers to generate daily caloric and macronutrient targets in grams - providing actionable guidance without requiring a nutritionist consultation.