Use our free Macro Calculator to find out exactly how much protein, carbohydrates, and fat you need each day based on your goal, whether that is maintaining, building muscle, or losing fat. Simply enter your age, height, weight, and activity level above to get your personalised targets instantly.
Macronutrients, or macros, are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a distinct role, protein supports muscle repair and growth, carbohydrates fuel energy and daily activity, and fat supports hormone production and nutrient absorption. Getting the right balance of all three matters just as much as your total calorie intake.
Our calculator first works out your daily calorie needs based on your Total Daily Energy Expenditure (TDEE), then splits those calories into protein, carbs, and fat according to your selected goal:
Each gram of protein and carbohydrate provides 4 calories, while each gram of fat provides 9 calories, which is how your gram targets are calculated from your overall calorie and percentage split.
Goal | Protein | Carbs | Fat |
Maintain | 25 to 30% | 40 to 45% | 25 to 30% |
Build Muscle | 30 to 35% | 40 to 45% | 20 to 25% |
Lose Fat | 35 to 40% | 25 to 30% | 25 to 30% |
These ranges are general starting points. Individual needs can vary based on activity type, training intensity, and personal response to different macro splits.
Across all three goals, protein tends to be prioritised, since it supports muscle repair, keeps you fuller for longer, and has a higher thermic effect than carbs or fat, meaning your body burns more calories digesting it. If you want to dig deeper into your specific protein needs, our Protein Intake Calculator can help you fine-tune this number further.
Hitting your macro targets consistently is far easier with a plan built around your actual food preferences and routine. If your goal is to lose fat, our dietitian for weight loss in Delhi programme can help translate your macros into a practical, sustainable meal plan.
If your goal is building muscle instead, our sports nutritionist programme focuses specifically on training-aligned nutrition to support performance and recovery.
Pair this result with our other free tools to build a fuller picture of your nutrition needs:
Knowing your daily macro targets takes the guesswork out of eating for your specific goal, whether that is maintaining, building muscle, or losing fat. For a plan built specifically around your body and lifestyle, visit Nutri Activania and book a consultation with Avni Kaul, a trusted dietitian in Delhi.
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