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Macro Calculator

Split your calories into protein, carbs and fat that fit Indian food.

Protein144 g576 kcal
Fat (25% of calories)72 g650 kcal
Carbs (the rest)344 g1374 kcal

Protein is set from your bodyweight first, fat is fixed at 25% of calories for hormones and food satisfaction, and carbs fill whatever is left — that is where your flexibility lives (more rice/roti on training days, less on rest days).

General information for healthy adults — not medical advice. If you have a medical condition, are on medication, or anything feels off, talk to a doctor before acting on numbers from any calculator.

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