Macro Calculator
See your daily calories split into protein, fat and carbs. Set your details below to see it instantly. It is a sensible starting point, not a prescription, and a doctor or dietitian tailors it to you.
Set your details to see your daily calories split into protein, fat and carbs.
A general, moderate-protein split. Athletes, and anyone with a specific health condition or diet, may need different ratios, best set with a doctor or dietitian.
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What are macronutrients?
You might know them by their other names: protein, fat and carbohydrate. They are the compounds in food that provide calories, or energy. Knowing roughly how much of each you eat is a cornerstone of understanding your own diet, not just the total.
Protein
Builds and repairs muscle, and is the macro most linked to staying full. Eggs, curd, paneer, dal, chicken and fish are common sources. Carries 4 calories per gram.
Fat
Needed for hormone production and absorbing certain vitamins. Ghee, nuts, oily fish and oils are common sources. Carries the most calories of any macro, at 9 calories per gram.
Carbs
Your body's preferred quick fuel. Rice, roti, fruit and whole grains are common sources. Whole, fibre-rich carbs raise blood sugar more gently than refined ones. Carries 4 calories per gram.
Common questions
What are macronutrients?
Protein, fat and carbohydrate: the three nutrients that provide calories. Every food is some mix of the three. Knowing the split helps you see not just how much you're eating, but what it's made of.
How is my macro split calculated?
We first estimate your daily calories (the same BMR and activity-level method as our calorie calculator), then split them into a moderate 30% protein, 30% fat, 40% carbohydrate ratio, converted to grams.
Why is protein set relatively high?
Protein is the macro most linked to feeling full and to protecting muscle during weight loss. A moderate-high protein share tends to serve most people better than a very low one, especially while eating fewer calories overall.
Should everyone use the same macro split?
No. Athletes, people managing diabetes, PCOS or fatty liver, and anyone on GLP-1 medicine often do better with a ratio set specifically for them. This calculator gives a sensible general starting point, not a prescription.
Do I need to hit these numbers exactly every day?
No. Treat them as a rough target for the week, not a daily exam. Getting close most days matters far more than being exact any single day.
Ready to start?
Book a private consult with a licensed doctor, or talk to our care team first. No pressure either way.