What are macros?
Macronutrients — macros — are the three nutrients that supply calories: protein (4 kcal per gram), carbohydrate (4 kcal per gram) and fat (9 kcal per gram). Your calorie total decides whether you lose, keep or gain weight. Your macro split influences how full you feel, how well you train and how much of the weight you lose or gain is muscle.
Start with calories: if you don't know your target, get it from the calorie calculator first, then bring it here.
How we split your macros
- Protein first, from your body weight and the protein level you pick (1.2–2.0 g/kg).
- Fat at about 25% of calories — enough for hormones, vitamin absorption and satisfying meals, without crowding out carbs.
- Carbohydrate fills the rest. Carbs fuel training and are the easiest macro to flex up or down.
This order matters. Setting protein as a percentage of calories can leave people on low calories short of protein, and people on high calories with far more than they need. Basing it on body weight avoids both.
Macros for weight loss
In a calorie deficit, protein does the most important job: it helps you keep muscle and keeps hunger down. Pick 1.8 g/kg and keep fat at a moderate level. You will usually have fewer carbs than before — put them around your workouts and choose high-fibre options like dal, vegetables, fruit and whole grains. Portion control of rice and roti matters more than choosing between them — see rice vs roti for weight loss.
Macros for muscle gain
With a small surplus, pick 2.0 g/kg of protein and let the extra calories go mainly to carbohydrate, which supports harder training sessions. Keep fat at around 25% unless you prefer more — it is a personal choice as long as protein and calories are on target.
Indian diet example day
Here is roughly how Priya's fat-loss macros (1,429 kcal: 108 g protein, 159 g carbs, 40 g fat) could look on a vegetarian day. Amounts are approximate and depend on recipes and oil.
| Meal | Example | Protein (approx.) |
|---|---|---|
| Breakfast | Besan chilla (2) with 100 g paneer filling, green chutney | ~30 g |
| Lunch | 1 cup dal, 1 roti, ½ cup rice, sabzi, salad | ~18 g |
| Snack | 200 g curd with fruit, or a whey shake | ~8–24 g |
| Dinner | Soya chunk or tofu curry, 1 roti, vegetables | ~25–30 g |
For more meal ideas, see best Indian foods for weight loss and the beginner gym diet plan. To swap foods in and out, check their macros in the Indian food calories & protein chart.
Worked example: two splits
| Priya — fat loss | Rahul — muscle gain | |
|---|---|---|
| Calories | 1,429 kcal | 2,939 kcal |
| Protein | 60 kg × 1.8 = 108 g | 75 kg × 2.0 = 150 g |
| Fat (25%) | 40 g | 82 g |
| Carbs (rest) | 159 g | 400 g |
| Split | 30% P · 45% C · 25% F | 20% P · 54% C · 25% F |
How this calculator works
Protein (g) = body weight (kg) × your chosen g/kg. Fat (g) = 25% of calories ÷ 9. Carbohydrate (g) = remaining calories ÷ 4. Grams are rounded, so the total can differ from your target by a few calories.
If protein and fat already use all your calories, carbs show as zero — that is a sign your calorie target is too low or your protein level too high for your weight.
Sources
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med, 2018.
- Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab, 2014.
- ICMR–National Institute of Nutrition. Nutrient Requirements for Indians (2020): recommendation on energy requirement.
Frequently asked questions
Straight answers about this calculator. Educational only — not medical advice.
There is no single best ratio. Total calories drive weight loss; beyond that, higher protein (around 1.8 g/kg) and a carb/fat balance you can stick to work best.
No. Aim to get within about 10 g of protein and close to your calorie target on most days. Carbs and fat can swap around a bit as long as calories stay roughly the same.
When protein and calories are matched, low-carb and higher-carb diets lead to similar fat loss. Choose the style you can keep up; lower carbs can make hard training feel harder.
Yes. The split works for any diet. Vegetarians usually need to plan protein deliberately — paneer, curd, dal, soya and tofu at most meals make the target realistic.
IIFYM stands for 'if it fits your macros' — the idea that any food can fit your plan if your daily macros add up. It is flexible, but meals built around whole foods make the targets far easier to hit and keep you fuller.
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This calculator provides an estimate and isn't a substitute for individualised medical or dietary advice. Read our medical disclaimer and editorial policy.