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Healthy Weight Loss Program
Build balanced eating, movement and lifestyle habits you can keep up long after the program ends.
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Macro Calculator — Carbs, Protein & Fat
Turn your daily calorie target into grams of carbohydrate, protein and fat.
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Macronutrient splits are general guidance and not suitable for everyone, including people with diabetes, kidney disease or during pregnancy, without professional advice. Medical disclaimer
How should I split carbs, protein and fat?
A balanced Indian diet often provides around 50–55% of calories from carbohydrates, 15–20% from protein and 25–30% from fat. Some people feel fuller with a little more protein and fewer refined carbs. The best split depends on your health, activity and preferences — a dietitian can personalise it.
How this calculator works
- 1
Enter your daily calorie target — use our calorie calculator if you are not sure.
- 2
Choose a split. Each gram of carbohydrate or protein provides about 4 calories, and each gram of fat about 9.
- 3
We convert each percentage into grams per day.
Frequently asked questions
Some women with PCOS feel better with fewer refined carbs and more protein and fibre, but very low-carb diets are hard to sustain. Choosing whole grains, millets, pulses and vegetables is often more practical. A dietitian can help you find a balance that suits you.
No. Macros are a useful guide for planning, but most people do well by building balanced plates: half vegetables, a quarter protein and a quarter whole grains, with some healthy fat.
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