Macro Calculator
Daily calories with protein, carbs and fat in grams and per meal for your goal
| Per day | Per meal | Share | |
|---|---|---|---|
| Calories (kcal) | 1,674 | 558 | 100% |
| Protein (g) | 84 | 28 | 20% |
| Carbohydrates (g) | 230 | 77 | 55% |
| Fat (g) | 47 | 16 | 25% |
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For general information only, not medical advice. Talk to a doctor or a qualified professional about your health. Terms of use
How to Use
- Enter your sex, age, weight and height. Switch Units to “lb, feet + inches” if you prefer.
- Choose your activity level and your goal (lose, maintain or gain weight) and how fast (0.5 kg a week is a sensible pace for weight loss).
- Leave the BMR formula on Mifflin-St Jeor, or pick Katch-McArdle and enter your body fat % if you know it from a scan or body-fat scale.
- Adjust protein (grams per kg of body weight), the fat share of calories and the number of meals a day. Carbohydrates fill the remaining calories.
- Your daily calories, protein, carbs and fat update instantly, with a per-meal split in the table and a chart of where the calories come from.
Daily calories and macros, worked out step by step
“Macros” are the three nutrients that supply calories: protein, carbohydrates and fat. Knowing roughly how many grams of each you need makes it far easier to plan meals. That matters most for vegetarians in India, whose usual plate of rice, roti and a small katori of dal is often high in carbohydrates and short on protein. This calculator estimates your daily calorie need, adjusts it for your weight goal and splits it into the three macros.
The method
BMR (Katch-McArdle) = 370 + 21.6 × lean body mass (kg)
Maintenance (TDEE) = BMR × activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9)
Target = TDEE ± (kg per week × 7,700 ÷ 7)
Protein g = g per kg × weight · Fat g = target × fat % ÷ 9 · Carbs g = (target − protein g × 4 − fat g × 9) ÷ 4
BMR (basal metabolic rate) is what your body burns at complete rest. Mifflin-St Jeor is the most widely recommended equation for adults. Katch-McArdle uses lean mass instead, which suits people who know their body-fat percentage. A kilogram of body-weight change corresponds to roughly 7,700 kcal, so losing 0.5 kg a week needs a daily deficit of about 550 kcal. Protein and carbohydrate give 4 kcal per gram; fat gives 9.
Worked example
A 30-year-old man, 70 kg and 170 cm, lightly active, wants to lose 0.5 kg a week:
- BMR = 700 + 1,062.5 − 150 + 5 = 1,617.5 kcal; TDEE = 1,617.5 × 1.375 ≈ 2,224 kcal.
- Target = 2,224 − 550 ≈ 1,674 kcal a day.
- Protein at 1.2 g/kg = 84 g (336 kcal, 20%); fat at 25% = 418.5 kcal ≈ 47 g; carbohydrates = (1,674 − 336 − 418.5) ÷ 4 ≈ 230 g.
- Over three meals that is about 558 kcal, 28 g protein, 77 g carbs and 16 g fat per meal.
How much protein?
ICMR-NIN's 2020 Nutrient Requirements for Indians sets the recommended dietary allowance for healthy adults at 0.83 g of protein per kg of body weight per day, and about 1 g/kg for people whose diet is mainly cereal with low-quality protein. People who are losing weight, strength training or older often aim higher, commonly 1.2–2.0 g/kg. If you have kidney disease or diabetes, ask your doctor before raising protein. If you are well above a healthy weight, base protein on your target weight rather than your current weight.
Vegetarian protein sources (IFCT 2017)
| Food (raw) | Protein per 100 g | Typical serving |
|---|---|---|
| Soya bean, white | 37.8 g | 30 g dry ≈ 11.3 g |
| Lentil (masoor) dal | 24.4 g | 30 g dry ≈ 7.3 g |
| Green gram (moong) dal | 23.9 g | 30 g dry ≈ 7.2 g |
| Groundnut (peanut) | 23.7 g | 30 g ≈ 7.1 g |
| Black gram (urad) dal | 23.1 g | 30 g dry ≈ 6.9 g |
| Red gram (toor/arhar) dal | 21.7 g | 30 g dry ≈ 6.5 g |
| Bengal gram (chana) dal | 21.6 g | 30 g dry ≈ 6.5 g |
| Rajmah, red | 19.9 g | 30 g dry ≈ 6.0 g |
| Paneer | 18.9 g | 50 g ≈ 9.4 g |
| Bengal gram, whole (kala chana) | 18.8 g | 30 g dry ≈ 5.6 g |
| Almond | 18.4 g | 20 g ≈ 3.7 g |
| Milk, buffalo / cow | 3.7 g / 3.3 g | 200 ml ≈ 7.4 g / 6.5 g |
Source: Indian Food Composition Tables 2017, ICMR–National Institute of Nutrition, Hyderabad. Values are for raw (uncooked) foods; ICMR-NIN's dietary guidelines treat 30 g of raw pulses as one serving. Serving figures are rounded.
Combining cereals with pulses (dal-chawal, rajma-rice, idli-sambar) improves protein quality, and ICMR-NIN suggests a cereal : pulse : milk ratio of about 3 : 1 : 2.5 for a good vegetarian diet.
Caveats
- All equations are averages; real needs differ by about 10% either way. Track your weight for two to three weeks and adjust by 100–200 kcal.
- The tool warns below 1,200 kcal (women) or 1,500 kcal (men) a day and refuses targets under 800 kcal; very low intakes need medical supervision.
- It is not meant for children, pregnant or breastfeeding women, or people with medical conditions. They should get advice from a doctor or registered dietitian.