Macros (macronutrients) are the three nutrients that give your food its calories: protein, carbohydrates and fat. Knowing how many grams of each to eat makes a calorie target much easier to follow.
| Macro | Calories in 1 gram | Main Indian sources |
|---|---|---|
| Protein | 4 kcal | Dal, chana, rajma, paneer, curd, milk, eggs, chicken, fish, soya |
| Carbohydrates | 4 kcal | Rice, roti, millets like ragi, jowar and bajra, oats, poha, fruit, potato |
| Fat | 9 kcal | Ghee, oil, butter, nuts, seeds, full-cream milk |
How to use the macro calculator
- Enter your daily calories. If you don't know them, find them first with the calorie calculator.
- Choose a diet style.
- Enter how many meals you eat in a day.
You will see the grams of protein, carbs and fat for the day and for each meal. Open the table below the result for the calories from each macro.
How it is calculated
Protein (g) = Calories × protein % ÷ 4
Carbs (g) = Calories × carbs % ÷ 4
Fat (g) = Calories × fat % ÷ 9Example
You eat 2,000 kcal a day on a balanced diet (20% protein, 50% carbs, 30% fat) in 3 meals.
- Protein: 2,000 × 20% = 400 kcal ÷ 4 = 100 g
- Carbs: 2,000 × 50% = 1,000 kcal ÷ 4 = 250 g
- Fat: 2,000 × 30% = 600 kcal ÷ 9 = 67 g
In each meal that is about 33 g protein, 83 g carbs and 22 g fat.
Which diet style to pick
| Style | Protein / carbs / fat | Suits |
|---|---|---|
| Balanced | 20 / 50 / 30 | Most people, everyday healthy eating |
| High protein | 30 / 40 / 30 | Fat loss or muscle building with exercise |
| Low carb | 35 / 25 / 40 | People who feel fuller with fewer carbs |
| Keto | 20 / 5 / 75 | Only with a doctor's or dietitian's guidance |
Surveys have found that carbohydrates, mostly from rice and wheat, often make up around 60% or more of the calories in Indian diets, while protein is often low. Moving towards the balanced or high-protein split usually means adding dal, paneer, curd, eggs or chicken and eating slightly less rice or roti.
Tips
- Total calories matter most for weight change. The split mainly affects how full you feel and how much muscle you keep.
- Hitting the numbers roughly is enough. Being within 5 to 10 grams is fine.
- Choose whole grains, dal and vegetables for carbs, and nuts, seeds and cooking oils in small amounts for fat.
- Keto is not for everyone. People with diabetes on medicines, kidney or liver problems, and pregnant women should not start it without medical advice.
FAQ
What is the best macro ratio for weight loss?
The one you can stick to. For most people a calorie deficit with higher protein (around 25 to 30% of calories) works well, because protein keeps you full and protects muscle.
How many grams of protein do I need?
It depends on your body weight and activity more than on your calories. Check it with the protein calculator, then choose the diet style that comes closest.
Do I have to count macros every day?
No. Many people track for 2 to 3 weeks to learn what their portions look like, then eat by habit and check again now and then.
Why does fat have more calories than protein or carbs?
Each gram of fat has 9 kcal, more than twice the 4 kcal in a gram of protein or carbohydrate. That is why a small amount of ghee or oil adds many calories.