Macro Calculator

What Macros Are

Macronutrients, or macros, are the three parts of food that give you energy: protein, carbohydrate, and fat. Each one has its own job. Protein helps build and repair the body. Carbohydrate is a main source of fuel, especially for the brain and for exercise. Fat helps your body absorb some vitamins, and it is needed to make hormones.

Counting them is not necessary for healthy eating, and many people eat very well without ever doing it. It can be useful for some goals, or for anyone curious about what is on their plate.

How It Is Worked Out

You give the calculator three things: your calories, your goal, and your split. If you are losing weight, it takes off 500 kcal a day, and if you are gaining, it adds 300. A weight-loss target is held at 1,200 kcal at the lowest.

It then works out each share of those calories and turns it into grams, using 4 kcal per gram for protein and carbohydrate, and 9 kcal per gram for fat. Dividing by your number of meals gives you the amount for each one.

The percentages are yours to choose, and they need to add up to 100. Ready-made splits will be added once the nutritionist has reviewed them.

Quality Still Matters

Two diets with the same macros can be very different. Carbohydrate can come from whole grains, pulses, fruit, and vegetables, or from sweets and refined snacks. Fat can come from nuts, seeds, and mustard or groundnut oil, or from deep-fried food. The numbers don’t show this difference, but your body notices it.

Fitting It to Indian Meals

Many Indian meals bring grains, pulses, and vegetables together, so one dish often counts towards more than one macro. Dal has both protein and carbohydrate, for example, and paneer has both protein and fat. Aim to get roughly close over a week. If you have diabetes or another condition, please get advice before changing your split, because it can affect your treatment.