Free Tool

Macro Calculator

Your exact protein, carbs and fat targets — tuned to your body, your goal, and your activity level.

Goal-specific ratios

Metric & imperial

Indian food examples

Calculate Your Macros

Your Goal

📉

Fat Loss

−400 kcal

⚖️

Maintain

±0 kcal

📈

Muscle Gain

+250 kcal

Units

Age

yrs

Weight

Height

Activity Level

SedentaryDesk job, little exercise

×1.2

Lightly ActiveExercise 1–3 days/week

×1.375

Moderately ActiveExercise 3–5 days/week

×1.55

Very ActiveHard exercise 6–7 days/week

×1.725

Extra ActiveAthlete or physical job

×1.9

Daily Calorie Target

—

kcal / day

Protein —%

Carbs —%

Fat —%

Protein

—g

Carbohydrates

—g

Fat

—g

Estimates based on Mifflin-St Jeor. Individual needs vary — adjust over 2–3 weeks based on real results.

Macros are the blueprint. FitUpToday coaches map them to your actual Indian meals — dal, roti, sabzi — and adjust weekly based on how your body responds.

Get a personalised plan →

The Fundamentals

What are macros?

Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide your body with energy. Every food you eat is made up of some combination of these three, measured in grams.

Calories tell you how much energy you're eating. Macros tell you what type. The same 2,000 kcal from different macro splits will produce very different outcomes for body composition, energy, hunger, and performance.

Protein

4 kcal per gram

Builds and preserves muscle mass. The highest-priority macro — it also keeps you fullest per calorie. Chicken, paneer, dal, eggs, tofu, Greek yogurt.

Carbohydrates

4 kcal per gram

Your body's preferred fuel, especially for exercise. Rice, roti, oats, fruits, potatoes, lentils. Timing and quality matter more than just the number.

Fat

9 kcal per gram

Essential for hormones, brain function and fat-soluble vitamins. Ghee, nuts, avocado, olive oil, oily fish. Never go below ~0.6g per kg body weight.

Indian meal examples with macro breakdown

Dal tadka + 2 roti + sabzi

P: 18g C: 62g F: 12g

~428 kcal

Chicken curry + 1 cup basmati rice

P: 36g C: 48g F: 14g

~466 kcal

Paneer bhurji + 2 roti

P: 24g C: 38g F: 22g

~446 kcal

Egg white omelette + oats (100g)

P: 28g C: 54g F: 6g

~386 kcal

Rajma chawal (1 plate)

P: 22g C: 76g F: 8g

~468 kcal

Making It Work

How to hit your macros

Hit Protein First

Protein is non-negotiable. Plan every meal around a protein source first — paneer, dal, chicken, eggs, Greek yogurt — then fill with carbs and fat. Most people eat far too little protein.

Spread protein across 3–5 meals. Your body can only synthesise muscle from ~30–40g of protein per sitting, so distribution matters.

Time Carbs Around Training

Put the majority of your carbs before and after training — rice or roti at your workout meal fuels performance and recovery. Reduce them in sedentary evening meals.

Pre-workout: banana + oats. Post-workout: rice + dal + chicken — the classic high-performance Indian meal.

Track for 2–3 Weeks, Then Adjust

Weigh yourself 3× per week at the same time and average. If weight isn't moving after 2 weeks, adjust calories by 100–150 kcal. Macros are a starting point, not a fixed prescription.

Not losing fat? Drop 100 kcal from carbs. Losing too fast or energy crashing? Add 100–150 kcal back.

Reference

Macro targets by goal

These are the ratios and protein floors used in our calculator. Exact grams depend on your individual TDEE — use the calculator above for your personal targets.

Goal	Calorie Adjustment	Protein	Fat	Carbs	Notes
Fat Loss	−400 kcal vs TDEE	2.4g / kg	0.9g / kg	Remaining kcal ÷ 4	Higher protein preserves muscle in a deficit. Never below 0.7g fat/kg.
Maintenance	±0 (TDEE)	1.8g / kg	0.9g / kg	Remaining kcal ÷ 4	Good baseline for recomposition or deload phases.
Muscle Gain	+250 kcal vs TDEE	2.2g / kg	1.0g / kg	Remaining kcal ÷ 4	Conservative surplus minimises fat gain. Go higher (2.0g/kg) for beginners.

Common Questions

Macros explained

No. Aim to hit protein every day — that's the one that matters most for body composition. Calories and carbs can flex a little day to day as long as your weekly average is on target. Fat is the easiest to overshoot, so track it. Chasing perfect numbers daily leads to burnout; sustainable accuracy over weeks is what drives results.

Absolutely. It requires more planning but it's very achievable. Key vegetarian protein sources: paneer (18g per 100g), Greek yogurt (10g per 100g), tofu (8–10g), lentils/dal (9g per 100g cooked), chickpeas, rajma. For most vegetarians, a whey or plant protein supplement fills the remaining gap efficiently. FitUpToday coaches specialise in building Indian vegetarian macro plans.

The most accurate method is weighing ingredients raw and logging them in an app (Cronometer or MyFitnessPal). For home cooking, estimate portions: one medium roti ≈ 75 kcal / 15g carbs, 100g cooked dal ≈ 130 kcal / 9g protein. Build a library of your common meals. FitUpToday coaches help clients build a personal database for their household's specific recipes over the first two weeks.

That means your protein and fat targets already account for your full calorie budget — usually this only happens at very low calorie levels (<1,200 kcal). In that case, slightly lower your fat target (minimum 0.6g/kg body weight) to free up carb calories. If the numbers still don't balance, your calorie target may be too aggressive — contact a FitUpToday coach before going below 1,200 kcal.

For beginners and those in fat loss phases, keeping macros consistent 7 days a week is simpler and just as effective. For intermediate and advanced trainees, carb cycling — eating more carbs on training days and fewer on rest days — can be beneficial. But the weekly total is what drives the result. Don't overcomplicate it until the basics are locked in for 6+ weeks.

Most people eat 0.5–0.8g of protein per kg body weight. The research-backed target for body recomposition is 1.6–2.4g/kg — two to three times more. The gap feels large because protein is expensive, filling, and requires deliberate planning. But it's also the single biggest lever you have for losing fat without losing muscle, or for building muscle without gaining excess fat. Start by adding one high-protein meal and work up gradually.

Macro Calculator

What are macros?

How to hit your macros

Macro targets by goal

Macros explained

Macros calculated.Now someone builds the meal plan.

Macros calculated.
Now someone builds the meal plan.