Macro Calculator
रोज़ाना प्रोटीन, कार्ब्स और फैट का सही लक्ष्य जानें
Counting calories alone only tells part of the story — what those calories are made of (protein, carbs, fat) affects hunger, muscle, energy, and results just as much as the total number.
Enter your details and goal to get a daily calorie target broken down into protein, carb, and fat grams — a practical starting point, not a rigid rulebook.
How It Works | कैसे काम करता है
We calculate your BMR and TDEE (Mifflin-St Jeor formula), adjust for your goal (lose/maintain/gain), then split the target calories into a 30% protein / 40% carb / 30% fat macro ratio.
Frequently Asked Questions | अक्सर पूछे जाने वाले सवाल
Answers written for Indian women — honest, practical, and doctor-verified.
Why is protein set so high?
Higher protein helps preserve muscle during weight loss, keeps you fuller for longer, and supports recovery if you exercise — especially useful for women, who are often under-fed on protein.
Do I have to hit these numbers exactly every day?
No — think of these as a weekly average target, not a daily exam to pass. Being within 10-15g on most days works just as well.
What if I'm vegetarian — can I still hit my protein target?
Yes, with planning. Paneer, dal, curd, tofu, soy chunks, and whey/plant protein powders can all help vegetarian women reach higher protein targets.
Should this ratio change for PCOS or insulin resistance?
Some women with PCOS do better with slightly lower carbs and higher protein/fat — a dietitian familiar with PCOS can help personalise the split further.
More Free Health Tools | और हेल्थ टूल्स
Explore more tools built for Indian women.
Daily Calorie CalculatorFind your total daily calorie needs BMI Calculator
Check your Body Mass Index category Body Fat Calculator
Estimate your body fat percentage
Disclaimer: This is a general estimate, not personalised medical or sports nutrition advice. Consult a dietitian for a tailored plan, especially with a medical condition.