Macro Calculator
🥗 Macro Calculator
Calculate your ideal daily protein, carbs, and fat targets — personalised to your goal, body weight, and preferred eating style.
🍽️ Diet Style
Protein
0
grams / day
Carbs
0
grams / day
Fat
0
grams / day
⚠️ Protein note: Your calculated protein target has been raised to meet the minimum of 1.6 g per kg of body weight. At this calorie level, this is important to prevent muscle loss.
🍽️ Best Food Sources
🥩 Protein
- Chicken breast
- Eggs & egg whites
- Greek yoghurt
- Paneer / tofu
- Lentils & dal
- Whey protein
🍞 Carbs
- Brown rice
- Oats
- Sweet potato
- Whole wheat roti
- Fruits
- Vegetables
🥑 Healthy Fats
- Nuts & seeds
- Avocado
- Olive oil
- Fatty fish
- Ghee (in moderation)
- Coconut
💡 How to hit your macros consistently
🧪 How we calculate this: Calories are adjusted from your TDEE based on goal (−500 kcal to lose, +300 to gain). Macros are then distributed by percentage per your diet style, with a minimum protein floor of 1.6 g per kg of body weight to protect muscle tissue.
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