Free tool
Macro Calculator for Indian Diets
Your daily calories split into protein, carbs and fat — protein set first by your goal, fat floored for hormonal health, carbs fill whatever's left.
- Protein140of 140g
- Carbs190of 190g
- Fat49of 49g
What this number can’t tell you
One number, one day. The paid report turns it into a plan — the sections it feeds:
- 12-week program16 min
- 7-day meals6 min
- Decision trees6 min
How we compute this
We set macros in a fixed order. Protein comes first, sized by grams per kg body weight for your goal (2.0 g/kg for fat loss, 1.8 g/kg for muscle gain, 1.4 g/kg for general fitness). Fat is floored at 25% of your target calories, or 0.6 g/kg — whichever is higher — because going much lower than 20-30% of energy from fat risks hormonal and nutrient problems and makes Indian cooking (oil, ghee, dairy) impractical to sustain.
Whatever calories are left after protein and fat become carbs, with a 50 g floor so carbs never disappear entirely on a very low-calorie target. This is the same order dietitians use: lock protein for muscle, lock fat for health, let carbs — the most flexible macro — fill the remaining budget.
Questions people ask
Protein is set first at 2.0 g/kg body weight to protect muscle in a deficit, fat is floored at 25% of calories for hormonal health, and carbs fill whatever calories remain. This order — protein, then fat, then carbs — is what keeps a fat-loss diet sustainable on Indian staples like dal, roti and rice instead of stripping out an entire food group.