About this calculator
Enter your daily calories and choose a split. Balanced suits most people; higher protein helps when losing weight or building muscle.
How to use it
- Enter daily calories.
- Choose a split or enter your own.
- Read grams of each.
The formula
- 4 kcal
- per gram of carbohydrate or protein
- 9 kcal
- per gram of fat
Worked example
2,000 kcal, balanced split
- Carbs: 50% → 250 g.
- Protein: 20% → 100 g.
- Fat: 30% → 67 g.
What the result means
Indian diets are often high in carbohydrates; shifting a little to protein, such as dal, paneer, eggs or curd, helps many people.
Assumptions
- Calories are already set for your goal.
Limitations
- Fibre, sugar and vitamins are not covered.
Frequently asked questions
What is a good macro split?
Around 45% to 55% carbs, 15% to 25% protein and 25% to 35% fat suits most adults.
How do I get 100 g of protein in an Indian diet?
Combine dal, curd, paneer, eggs, chicken or fish, soy and milk across meals.
Do macros matter for weight loss?
Calories matter most; enough protein helps keep muscle and hunger in check.
Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.
Last reviewed on 1 October 2026. Found a mistake? Tell us.