Macro Calculator: Plan Your Diet in India
Calculate your daily macronutrient needs (carbs, proteins, fats) based on your fitness goals. Perfect for fitness enthusiasts and health-conscious individuals in India.
Your Macro Calculation Result
Carbohydrates (g)
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Proteins (g)
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Fats (g)
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Daily Calories (kcal)
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Macro Split (%)
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Calculation Steps
Steps will appear here after calculation.
Macro Calculation Tips
Track your macros daily.
Consult a nutritionist for precision.
Adjust based on dietary preferences.
More Tools to Explore:
Your Guide to Macro Calculations in India
What’s a Macro Calculator?
This tool estimates your daily macronutrient needs (carbs, proteins, fats) based on your body and goals, ideal for fitness and health-conscious individuals in India.
How Macros Are Calculated
Formulas used:
Step 1: Basal Metabolic Rate (BMR)
Mifflin-St Jeor: BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age + (Male: 5, Female: −161)
Step 2: Total Daily Energy Expenditure (TDEE)
TDEE = BMR × Activity Factor
Step 3: Adjust for Goal
Lose: −15%, Maintain: 0%, Gain: +10%
Step 4: Macro Split
Carbs: 50%, Proteins: 25%, Fats: 25% (4 kcal/g for carbs/proteins, 9 kcal/g for fats)
Our calculator provides accurate, personalized macro plans!
Understanding Your Results
Your results include:
| Component | Description |
|---|---|
| Carbs, Proteins, Fats | Daily grams for each macronutrient. |
| Calories & Macro Split | Total daily calories and % distribution. |
Why Use a Macro Calculator?
Optimize your diet:
Fitness Goals
Support weight loss or gain.
Health Planning
Balance your nutrition.
Learn Nutrition
Understand macros.
Key Considerations for Macro Calculations
Ensure meaningful results:
Estimates are based on standard formulas. Individual needs may vary; consult a dietitian.
Adjust macros for vegetarian, vegan, or low-carb diets as needed.
Choose the activity level that best matches your lifestyle for accurate TDEE.
Frequently Asked Questions About Macro Calculations
Questions about calculating macronutrients in India? Here are answers to guide your fitness journey:
It estimates daily macronutrient needs (carbs, proteins, fats) based on your body and fitness goals.
BMR (Mifflin-St Jeor) × Activity Factor = TDEE, adjusted for goal, split into carbs (50%), proteins (25%), fats (25%).
Age, gender, weight (kg), height (cm), activity level, and fitness goal (lose, maintain, gain).
Yes! Ideal for nutrition or sports science students learning about diet planning.
Yes! All calculations are done locally in your browser, with no data stored.