Macro Calculator

Macronutrient Breakdown

Macronutrients (macros) are protein, carbohydrates, and fats—the three nutrients your body needs in large quantities. Protein (4 cal/g) builds muscle and is essential during strength training. Carbohydrates (4 cal/g) provide energy for workouts. Fats (9 cal/g) support hormonal function and nutrient absorption. The optimal macro split varies by goal: Weight Loss typically uses 30-35% protein, 40-45% carbs, 25-30% fats. Muscle Gain uses 30% protein, 45-50% carbs, 20-25% fats. Maintenance uses 25-30% protein, 45-50% carbs, 25-30% fats. Protein intake should be at least 1.6g per kg of lean body mass for muscle building. Indian diet planning should incorporate local carb sources (rice, dal) and protein sources (legumes, paneer, chicken). Track macros through apps like MyFitnessPal for 2-4 weeks to understand portions and adjust based on results.