🧮 Free Calculator
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.
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Inputs
Results
Protein0 g
Carbs0 g
Fat0 g
- 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.