Macro Calculator

Counting calories tells you how much to eat; counting macros tells you what to eat. Thismacro calculator turns your daily calorie target into grams of carbohydrates, protein and fat using popular diet styles — balanced, high protein, low carb or keto — or a split you choose. It also divides the numbers per meal, which makes it easier to plan thalis, tiffins and gym meals.

How to use it

Enter your daily calorie target (find it with the calorie calculator).
Pick a diet style or set your own percentages.
Read the grams per day and per meal.

Example

On 1,800 calories with a balanced split, you'd eat about 225 g carbs, 90 g protein and 60 g fat a day — around 75 g carbs, 30 g protein and 20 g fat per meal over three meals. Two medium rotis give about 30 g of carbs, a katori of dal about 9 g protein, and a teaspoon of ghee 5 g of fat. Check your protein needs separately with the protein intake calculator.

Health disclaimer: This tool gives general estimates for information only and is not medical advice, diagnosis or treatment. Please consult a qualified doctor about your health. Read the full disclaimer.

Frequently asked questions

What are macros?

Macronutrients are the three nutrients that provide calories: carbohydrates (4 kcal per gram), protein (4 kcal per gram) and fat (9 kcal per gram). Counting macros means planning grams of each, not just total calories.

Which macro split is best?

For most people, a balanced split (about 50% carbs, 20% protein, 30% fat) works well. A higher-protein split helps when losing fat or building muscle. Low-carb and keto splits suit some people but are harder to follow with Indian staples like roti and rice. Consistency matters more than the exact split.

How do I know how many calories to use?

Use the calorie calculator to find your daily target for losing, maintaining or gaining weight, then enter that number here.

Is keto safe?

Keto can cause side effects and isn’t suitable for everyone — especially people with diabetes on medication, kidney or liver problems, or during pregnancy. Talk to a doctor before starting a very low-carb diet.