Macros are the three nutrients that supply calories: protein and carbohydrate at 4 kcal per gram, and fat at 9 kcal per gram. This calculator sets your calories from your maintenance level and goal, fixes protein by body weight, gives fat 25% of calories, and fills the rest with carbs.
For adults aged 18 and over. An estimate for general guidance, not medical advice. Free to use, no sign-up, and nothing you enter leaves your device.
Calories = maintenance − 500 (fat loss) · maintenance (maintain) · maintenance + 300 (muscle gain)
Protein (g) = body weight (kg) × 2.0 (fat loss) · 1.6 (maintain) · 1.8 (muscle gain)
Fat (g) = 25% of calories ÷ 9
Carbs (g) = remaining calories ÷ 4
There is no single correct macro ratio. Calories decide whether your weight goes up or down, and protein decides how much of that change is muscle. Fat is kept at a quarter of calories to support hormones and vitamin absorption, and carbs take what is left because they fuel training. The fat-loss target never drops below the same safety floor used in the calorie deficit calculator.
A 30-year-old man, 70 kg and 170 cm, training 3–5 days a week maintains on 2,508 kcal. For fat loss his target is 2,008 kcal: 140 g protein, 56 g fat and 236 g carbs.
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Lose fat | 2,008 kcal | 140 g | 56 g | 236 g |
| Maintain weight | 2,508 kcal | 112 g | 70 g | 358 g |
| Build muscle | 2,808 kcal | 126 g | 78 g | 401 g |
Hit calories and protein first; those two do most of the work. Carbs and fat can flex by 10–20 g either way to suit how you like to eat, whether that is more rice and roti or more ghee and nuts. If your BMI is above 30, set protein from your target weight rather than your current weight.
Coach Himanshu is a NASM-certified fitness coach. About the coach
Macros, short for macronutrients, are protein, carbohydrate and fat: the nutrients that provide calories. Protein and carbohydrate each provide 4 kcal per gram and fat provides 9 kcal per gram. Counting macros means tracking grams of each rather than calories alone.
There is no magic ratio. What matters most is a calorie deficit and enough protein, around 1.6–2.2 g per kg of body weight, to protect muscle. After that, keep fat at roughly 20–30% of calories and let carbs fill the remainder. Diets with different carb-to-fat ratios produce similar fat loss when calories and protein are matched.
It estimates your maintenance calories with the Mifflin-St Jeor equation and your activity level, then adjusts for your goal: 500 kcal less for fat loss, 300 kcal more for muscle gain. Protein is set per kg of body weight, fat at 25% of calories, and carbohydrate takes the remaining calories.
No. Landing within about 5–10 g of each target is close enough, and weekly consistency matters more than any single day. Prioritise total calories and protein; carbs and fat can trade off against each other.
Yes, though protein takes planning because many vegetarian protein foods also carry carbs or fat. Build meals around paneer, curd, soya chunks, tofu and thicker dals, and use milk or whey to close the gap. Carbs and fat are easy to reach with roti, rice, fruit, ghee and nuts.
A calculator gives you a target. Coach Himanshu builds the workout and Indian diet plan that gets you there, and adjusts it as your body changes.