Food & lifestyle
Macro Calculator
Calories set the size of your plate; macros set what is on it. Protein keeps you full and protects muscle, carbs fuel training, fat keeps hormones and skin happy.
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Health, fitness and nutrition content on this site is general information, not medical advice. Talk to a qualified professional about your own situation.
How this is worked out
Protein and carbohydrate provide 4 kcal per gram, fat 9 kcal per gram. Grams = calories × percentage ÷ kcal per gram. Custom percentages must add up to 100.
Questions people ask
Why is the Indian vegetarian split higher in carbs?
It reflects a typical plate of rice or roti, dal and sabzi. If you want more protein, add paneer, curd, soy, eggs or lentils and use the higher-protein split.