Macro Calculator
Calculate your ideal protein, carbs, and fat intake
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Get Meals That Hit Your Macros
NutraJeev creates personalized Indian meal plans that match your exact macro targets - no more guessing or tracking.
Get Custom Meal PlanAbout This Tool
Calculate your optimal macronutrient split based on your goals - whether weight loss, muscle gain, or maintenance. Get personalized protein, carbohydrate, and fat targets in grams. Includes presets for popular diets like balanced, high-protein, low-carb, and keto.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). Balancing these affects energy, muscle, and weight.
What's the best macro split for weight loss?
A good starting point is 40% protein, 30% carbs, 30% fat. Higher protein helps preserve muscle during weight loss. Adjust based on how you feel - some people do better with more carbs, others with more fat.
What macros for muscle gain?
For muscle building: 30% protein, 45% carbs, 25% fat. You need adequate carbs for energy during workouts and protein for muscle repair. Aim for 1.6-2.2g protein per kg bodyweight.
How do I track macros with Indian food?
Use our Indian Food Calorie Database to find macros for dal, roti, rice, sabzi. Key tips: Dal/paneer for protein, rice/roti for carbs, ghee/oil for fat. Most Indian meals are carb-heavy, so watch portions.
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