Free Macro Calculator for India
Enter your stats and goal below to get your daily protein, carbohydrate, and fat targets in grams — calculated from your TDEE using evidence-based macro splits suited to Indian dietary patterns.
Calculate your macros
What are macros?
Macronutrients — protein, carbohydrates, and fat — are the three nutrients that provide calories. Every food you eat is some combination of them. Tracking macros goes beyond simple calorie counting because the source of your calories determines whether you lose fat vs muscle, feel full and energised, or recover well from training.
- Protein (4 kcal/g) — builds and preserves muscle, the most satiating macro
- Carbohydrates (4 kcal/g) — the body’s preferred fuel for intense exercise
- Fat (9 kcal/g) — essential for hormones, fat-soluble vitamins, and joint health
How the calculator works
Your calorie target is calculated in two steps. First, the Mifflin–St Jeor equation estimates your Basal Metabolic Rate (BMR) — what you burn at complete rest. Then your BMR is multiplied by an activity factor to get your TDEE (Total Daily Energy Expenditure). Your macro split is then set based on your goal:
- Weight loss: 90% of TDEE — protein at 2.2 g/kg (muscle preservation), fat at 25%, carbs fill the rest
- Maintenance: 100% of TDEE — protein at 1.8 g/kg, fat at 30%, carbs fill the rest
- Muscle gain: 110% of TDEE — protein at 2.4 g/kg (maximum muscle protein synthesis), fat at 25%, carbs fill the rest
Carbs are always the remainder after protein and fat are set — they are flexible and should come from whole sources: rice, roti, oats, lentils, and vegetables.
Hitting macros on an Indian diet
The default Indian plate — dal, rice, and two rotis — is predominantly carbohydrate with modest protein. Knowing your macro targets makes it easy to see where to adjust.
Protein sources
The highest-protein Indian foods per 100 g are: chicken breast (~31 g), egg whites (~11 g), paneer (~18 g), low-fat curd/Greek yoghurt (~8–10 g), soya chunks (~52 g dry, ~18 g cooked), cooked dal (~9 g), and cooked rajma (~9 g). See the full breakdown in our high-protein Indian foods guide.
Carbohydrate sources
Rice (~28 g carbs per 100 g cooked), roti (~30 g per medium roti), oats (~66 g dry), sweet potato (~20 g cooked), and poha (~69 g dry) are reliable trackers. Portion accuracy matters most here — oil and ghee used in preparation add significant calories outside the carb budget.
Fat sources
Ghee, mustard oil, groundnut oil, coconut milk, and nuts are the main fat sources in Indian cooking. Because fat carries 9 kcal per gram, small volumes count quickly. Use a kitchen scale rather than estimating when cooking with oil.
Auto-track macros with NYUS — free
NYUS shows the full macro breakdown for every meal — including 1,000+ Indian dishes already in the database. Log a bowl of dal or a roti and the protein, carbs, and fat appear instantly. The AI coach adjusts your targets as your weight changes.
Get NYUS on Google PlayFrequently asked questions
What are macros?
Macros (macronutrients) are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Every food you eat is a combination of these three. Tracking macros means hitting daily gram targets for each, which gives you control over body composition beyond simple calorie counting.
How much protein should Indians eat per day?
For body composition goals, aim for 1.8–2.4 g of protein per kg of bodyweight per day, depending on goal. The ICMR’s general population RDA of 0.8–1 g/kg is a minimum for health, not a target for muscle retention or fat loss — for those goals you need significantly more.
Can I hit my protein macros on a vegetarian Indian diet?
Yes, but it takes planning. The best vegetarian protein sources in Indian cuisine are paneer (~18 g/100 g), low-fat Greek yoghurt (~10 g/100 g), dal (~9 g per 100 g cooked), soya chunks (~52 g/100 g dry), and tofu (~8 g/100 g). Combining two or more sources at each meal makes hitting 120–160 g/day achievable without supplements.