Calorie & Macro Calculator
Calorie & Macro Calculator
Get your personalised daily calorie target and the exact protein, carb and fat split to reach your goal — whether that is weight loss, muscle gain or maintenance.
Also check: What is your BMI? · Daily water target · Optimise your sleep
How many calories do I need per day?
Your daily calorie requirement — known as Total Daily Energy Expenditure (TDEE) — depends on your age, sex, height, weight and how active you are. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating calorie needs in the general population.
Understanding macronutrients
Macronutrients (macros) are the three main categories of nutrients that provide energy: protein, carbohydrates and fat. Getting the right balance is just as important as hitting your calorie target.
| Macro | Calories per gram | Main role | Recommended % of calories |
|---|---|---|---|
| Protein | 4 kcal/g | Muscle repair, satiety, immunity | 25–35% |
| Carbohydrates | 4 kcal/g | Primary energy source, brain fuel | 40–55% |
| Fat | 9 kcal/g | Hormones, vitamin absorption, joints | 20–30% |
Calorie targets by goal
- Weight loss: Eat 400–600 kcal below your TDEE. Losing 0.5 kg per week is sustainable and preserves muscle.
- Maintenance: Match your calorie intake to your TDEE to keep your current weight stable.
- Muscle gain: Eat 200–400 kcal above TDEE with high protein (1.6–2.2 g per kg of body weight).
High-protein Indian foods to meet your macro targets
- Dal (lentils) — 9g protein per 100g cooked
- Paneer — 18g protein per 100g
- Chana (chickpeas) — 8.9g protein per 100g cooked
- Eggs — 6g protein per egg
- Soya chunks — 52g protein per 100g dry weight
- Greek yogurt / hung curd — 10g protein per 100g
For best results, combine your calorie plan with proper hydration (water calculator), monitor your weight via your BMI monthly, and prioritise recovery with our sleep quality tool.