Macro Calculator
Pick a daily calorie target (from our calorie calculator or elsewhere), choose a goal preset, and see protein / carb / fat in grams — plus a four-meal split. Numbers are a planning template, not medical advice.
Inputs
Results
- Protein
- Carbs
- Fat
Per meal (4 meals)
Macros and meals
Protein supports muscle repair; carbs fuel hard training; fats carry vitamins and hormones. Indian staples vary widely — dal, rice, roti, and paneer can be mixed to hit similar targets; read labels for your brands.
Frequently asked questions
Where should my calorie target come from?
Use our TDEE calculator, a dietitian plan, or another trusted source. Garbage in, garbage out applies to macro splits too.
Are goal presets medically tuned?
No. They are simplified ratios for planning and learning—adjust protein or carbs with professional guidance if you have special needs.
How are grams calculated from calories?
We apply the usual energy densities—about four calories per gram of protein and carbohydrate and nine for fat—based on the preset percentages shown in the UI.
What does the per-meal split do?
It divides the daily gram targets across four meals for plating convenience; you can rebalance meals as long as the daily total fits your plan.
Does the pie chart replace food logging?
No. It is a quick visual of the macro mix, not a diary.
Is data uploaded?
No. Everything runs locally in your browser.