Macro Calculator
Macros are the protein, carbohydrate and fat that make up your calories. Estimate your daily calories (or enter your own target), choose a diet style, and see exactly how many grams of each to aim for.
1. Your daily calories
Mifflin-St Jeor BMR × − 500 kcal
2. Your diet style
Your split adds up to % — it needs to total 100%.
g
% · kcal
Outside
Grams = calories × % ÷ 4 for protein and carbs, ÷ 9 for fat (Atwater factors, FAO 2003). Recommended ranges: protein 10–35%, carbs 45–65%, fat 20–35% (US Institute of Medicine AMDR).
That's g of protein per kg of body weight. ICMR-NIN's baseline for healthy Indian adults is 0.83 g/kg — check yours with the Protein Calculator.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
Want a Plan Built Around Your Numbers?
A certified dietitian will turn these figures into a diet that fits your routine and your food.
How this is calculated
Calories are estimated with the Mifflin-St Jeor equation × your activity factor (the midpoint of the PAL range for your activity level), minus 500 kcal a day if you choose weight loss — or you can enter your own target. Grams use the standard Atwater factors: 4 kcal per gram of protein and of carbohydrate, and 9 kcal per gram of fat (FAO, 2003). Each macro is checked against the Acceptable Macronutrient Distribution Ranges set by the US Institute of Medicine: protein 10–35%, carbohydrate 45–65% and fat 20–35% of calories.
What are macros?
Macronutrients — protein, carbohydrate and fat — are the three nutrients that provide calories. Protein and carbohydrate give about 4 kcal per gram, and fat about 9 kcal per gram, which is why a small amount of oil or ghee adds up quickly.
Which split is right for you?
- Balanced — a good default for most people: 20% protein, 50% carbohydrate, 30% fat.
- Higher protein — helps you stay full and protect muscle while losing weight: 30% protein, 45% carbohydrate, 25% fat.
- Lower fat — 20% protein, 60% carbohydrate, 20% fat.
All three stay inside the ranges health authorities consider acceptable. If you set your own split, the calculator flags anything outside those ranges.
Check your protein per kilo
A percentage of calories can hide a protein intake that is too low or too high for your body weight. The calculator also shows your protein in grams per kg — compare it with our Protein Calculator.
More Diet & Nutrition Calculators
See all →- Protein Calculator Find your daily protein requirement using ICMR-NIN 2020, with separate figures for exercise, age 65+, pregnancy and breastfeeding.
- Calorie Deficit Calculator See your maintenance calories and a daily calorie target for weight loss, with two BMR formulas side by side.
- Calorie Calculator How many calories do you need a day? See three recognised methods side by side — the clinic's, the US standard and India's ICMR-NIN.
- TDEE Calculator Your total daily energy expenditure with four BMR equations compared, and a breakdown of how much goes on rest, digestion and activity.
- Maintenance Calorie Calculator The calories that keep your weight steady — today, and at your goal weight, so you know what to eat once you get there.
- Calorie Intake Calculator (Simple) The quickest estimate: your weight × ICMR-NIN 2020's calories per kg for your type of work. Includes pregnancy and breastfeeding.