CalcVind

Macro Calculator

Daily protein, carbs and fat in grams

About You

years

Your Daily Macros

157 gProtein
313 gCarbs
70 gFat
2,510 kcal
Calories a day
2,510 kcal
Maintenance (TDEE)
2.2 g
Protein per kg
  • Protein627 kcal(25%)
  • Carbs1,254 kcal(50%)
  • Fat627 kcal(25%)
  1. 1
    Enter your details
    Body, activity and goal
  2. 2
    Pick a diet style
    Balanced, high protein, low carb…
  3. 3
    Get your macros
    Grams of protein, carbs and fat

How are macros calculated?

First we estimate your daily calories (Mifflin–St Jeor × activity, adjusted for your goal), then split them by your diet style:

Protein and carbs: 4 kcal per gram

Fat: 9 kcal per gram

Grams = calories × share ÷ kcal per gram

Choosing a split

Balanced suits most people. High protein helps keep muscle while losing weight. Low carb can make appetite easier to manage for some. The best split is the one you can stick to.

An Indian plate

Typical Indian meals are carb-heavy (rice, roti). To raise protein, add dal, paneer, curd, eggs, chicken or soya, and keep oil and ghee measured: one tablespoon is about 14 g of fat.

Related calculators

Frequently asked questions

What are macros?

Macronutrients: protein, carbohydrates and fat. They supply all your calories (plus alcohol, if you drink).

What is the best macro ratio for weight loss?

Calories matter most. Within your calorie target, higher protein (around 30–35% of calories) helps keep you full and protects muscle.

Do I need to hit my macros exactly?

No. Being within about 10 g of each target on most days is plenty.

Sources

Last reviewed: October 2026