Macro Calculator – Calculate Your Daily Macro Nutrients | Diet Dekho
🥗 Diet Dekho Nutrition Tool

Free Macro Calculator
Find Your Perfect Balance

Calculate your daily calorie needs and optimal macro nutrients (protein, fats, carbohydrates) based on your unique body profile and fitness goals.

TDEEEnergy Spent
ProteinMuscle Repair
FatsHormone Health
CarbsEnergy Source
Metric Imperial

Calculate Macros

Enter your details to generate your nutrition profile

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Age*
15 to 80 years
yrs
⚠ Valid age required
Height*
Without shoes
cm
⚠ Height is required
Weight*
Current body weight
kg
⚠ Weight is required
Activity Level*
Be honest for accurate macros
Your Goal*
What do you want to achieve?
Nutrition Basics

What Are Macro Nutrients?

Macro nutrients (or macros for short) are the essential nutrients your body requires in large quantities to function, produce energy, and build structure. Unlike micronutrients (vitamins and minerals) which are needed in tiny amounts, macros are the building blocks of your daily diet and the sole providers of calories.

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Protein (4 kcal/g)

The building block of muscle, skin, enzymes, and hormones. High protein intake is crucial for preserving muscle mass during weight loss and building new muscle during weight gain. It also keeps you feeling fuller for longer.

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Fats (9 kcal/g)

Essential for hormone production, brain health, and the absorption of fat-soluble vitamins (A, D, E, K). Although they are calorie-dense, healthy fats are a critical component of a balanced diet and overall well-being.

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Carbohydrates (4 kcal/g)

Your body and brain’s primary and preferred energy source. Carbs are stored in your muscles and liver as glycogen to fuel your workouts and daily activities. Focus on complex carbs like oats, brown rice, and vegetables.

Macro Splits
Diet Strategies

Popular Macro Nutrient Splits

While the calculator above uses a generally accepted ‘Balanced’ split, your ideal macro distribution might change depending on your specific goals, medical conditions, or dietary preferences. Here are some common macro splits:

Diet TypeProteinFatsCarbsBest For
Balanced / Moderate 30% 35% 35% General health, sustainable weight loss, and maintenance.
High Protein / Low Carb 40% 30% 30% Aggressive weight loss, insulin resistance, cutting phases.
Bodybuilding (Bulking) 25% 25% 50% Muscle gain, fuelling high-volume heavy resistance training.
Keto (Ketogenic) 20% 75% 5% Specific medical conditions, rapid initial water-weight drop.
Practical Advice
Diet Dekho Tips

How to Hit Your Macro Nutrients Daily

  • 1
    Prioritise Protein First: Because protein is crucial for muscle preservation and satiety, always plan your meals around your protein source (chicken, eggs, paneer, tofu, whey). Once you hit your protein target, fill the rest of your calories with carbs and fats.
  • 2
    Use a Digital Food Scale: Measuring cups are notoriously inaccurate. To truly track your macro nutrients, invest in a cheap digital kitchen scale and weigh your food raw/uncooked whenever possible.
  • 3
    Track Using an App: Use applications like MyFitnessPal or HealthifyMe to log what you eat. Consistent tracking helps you learn the nutritional value of different foods over time.
  • 4
    Pre-Plan Your Meals: Don’t try to figure out your macros on the fly. Enter what you plan to eat the night before into your tracking app. This removes the guesswork and prevents panic-eating at the end of the day.
  • 5
    Focus on the Weekly Average: Don’t stress if you miss your exact macro targets by a few grams on a single day. As long as your weekly average calories and proteins are on point, you will see results.
FAQs

Common Questions About Macros

What are macro nutrients? +
Macro nutrients, often called ‘macros’, are the three main categories of nutrients you eat that provide you with energy: protein, carbohydrates, and fats. Your body needs these in large amounts to function properly, repair tissue, and regulate hormones.
How does the macro calculator work? +
Our macro calculator uses the highly accurate Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR) based on your age, gender, height, and weight. It then applies an activity multiplier to find your Total Daily Energy Expenditure (TDEE). Finally, it adds or subtracts calories based on your goal and splits those calories into optimal macro nutrients (protein, fat, and carbs).
Do I have to hit my macros perfectly every day? +
No, perfection is not required. It is recommended to aim within +/- 10 grams of your protein and carb targets, and within +/- 5 grams of your fat target. Over the course of a week, these minor daily fluctuations will balance out. Consistency is far more important than daily perfection.
Are calories or macros more important for weight loss? +
Calories are the absolute king for weight loss (you must be in a calorie deficit to lose weight). However, macros dictate the quality of that weight loss. Eating enough protein ensures you lose fat rather than muscle, while adequate fats keep your hormones healthy.
Should I track raw or cooked food? +
It is always more accurate to weigh and track your food raw or uncooked (e.g., raw chicken, dry rice, dry oats). Cooking methods alter the water content of food, which changes its weight significantly but does not change its macro nutrient profile.
Medical Disclaimer: This Macro Calculator provides estimates based on standard formulas (Mifflin-St Jeor). Individual metabolic rates, medical conditions, and nutritional needs vary. This tool is for informational purposes only and does not replace professional medical or nutritional advice. Always consult a registered dietitian or medical professional before beginning any new diet or weight loss program.