Macro Calculator
Calculate daily protein, carbs, fat for your goals
Your Details
For accurate macros
Daily Macros
Daily Calorie Target
2,556
For maintenance
Protein
192g
Carbs
255g
Fat
85g
📊 Macro Breakdown
🍽️ Meal Distribution (Suggested)
💡 Macro Tips
🎯 Focus on whole foods. Aim for protein at every meal. Time carbs around workouts!
❓ FAQs
Macronutrients (Macros) are the 3 main nutrients providing calories:
• Protein (4 cal/g) - Muscle building
• Carbs (4 cal/g) - Energy
• Fat (9 cal/g) - Hormones, vitamins
• Sedentary: 0.8g per kg body weight
• Active: 1.2-1.6g per kg
• Building muscle: 1.6-2.2g per kg
• Cutting fat: 2.0-2.5g per kg
Protein: Chicken, eggs, fish, paneer, dal, tofu
Carbs: Rice, oats, roti, fruits, sweet potato
Fats: Nuts, avocado, olive oil, ghee, fish
Yes if you have specific goals (weight loss, muscle gain). Tracking gives precision. Use apps like MyFitnessPal. Track 2-3 weeks, then adjust.