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Health & Fitness Calculators

Monitor your health, track fitness goals, and make informed decisions about your well-being with our comprehensive health calculators

Macro Calculator

Calculate daily macronutrient needs with personalized meal plans and Indian food suggestions

Personal Information

Different BMR formulas are used for male and female calculations
Age affects BMR calculation and metabolic rate
Current body weight for metabolic calculations
Height in centimeters for BMR calculation
Profile: 👨 30yr, 70kg, 170cm
BMI: 24.2 | Mifflin-St Jeor equation for BMR

Activity Level & Goals

Current selection: Moderate exercise 3-5 days/week
Current goal: Weight Maintenance
Target: Moderate exercise 3-5 days/week | Weight Maintenance
Daily calories: 2,507 | Macro distribution: Balanced Diet (30/40/30)

Diet Type & Macro Distribution

Current selection: Balanced Diet (30/40/30)
Diet Plan: Balanced Diet (30/40/30)
P: 30% (188g) | C: 40% (251g) | F: 30% (84g)

Daily Calorie Target

Total Daily Calories
2,507
calories for maintain goal
Diet Type
Balanced
Adjustment
0 cal

Protein Requirements

Daily Protein Target
188g
30% of total calories
Calories
752
Per kg Body Weight
2.7g

Carbohydrate Intake

Daily Carbs Target
251g
40% of total calories
Calories
1,003
Type
Moderate

Fat Requirements

Daily Fats Target
84g
30% of total calories
Calories
752
Type
Moderate

Macronutrient Distribution

P: 188g | C: 251g | F: 84g

Daily Macro Summary

Total Calories:2,507
Protein:188g (30%)
Carbs:251g (40%)
Fats:84g (30%)
Diet Type:Balanced

Meal Plan & Indian Food Suggestions

How Macronutrient Calculation Works

Daily Calorie Calculation

BMR (Male: 10×weight + 6.25×height - 5×age + 5) × Activity Factor (1.55)

Your daily calories: 2,507 for maintain goal

Macro Distribution (balanced)

Protein: 30% (752 cal ÷ 4 = 188g) | Carbs: 40% (1,003 cal ÷ 4 = 251g) | Fats: 30% (752 cal ÷ 9 = 84g)

Daily macros: 188g protein, 251g carbs, 84g fats

Meal Plan Distribution

Breakfast: 25% (627 cal) | Lunch: 35% (877 cal) | Dinner: 30% (752 cal) | Snacks: 10% (251 cal)

Each meal includes proportional macro distribution based on your balanced diet plan

Weekly Macro Totals

Weekly totals: 1,316g protein, 1,757g carbs, 588g fats over 7 days.

Plan your weekly grocery shopping based on these macro requirements

Nutrition Guidelines & Tips

Macro Tracking Tips:

  • • Food Scale: Weigh food for accurate portions
  • • Meal Prep: Prepare meals in advance
  • • Track Daily: Use apps like MyFitnessPal
  • • Consistency: Hit macros 80% of the time

Indian Diet Adaptations:

  • • Protein: Dal, paneer, eggs, chicken
  • • Carbs: Brown rice, roti, oats, fruits
  • • Fats: Ghee, nuts, seeds, olive oil
  • • Timing: Larger lunch, lighter dinner

Your Personalized Macro Plan:

Daily Calories: 2,507 (maintain goal)
Diet Type: Balanced
Protein: 188g (2.7g/kg)
Carbs: 251g (40% calories)
Fats: 84g (30% calories)
Activity: Moderate exercise 3-5 days/week

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Categories

Body Composition3
Nutrition4
Women's Health2
Hydration1

Take Control of Your Health

Monitor your fitness journey and make informed health decisions

Quick Health Tips

•Aim for 8-10 glasses of water daily
•Include protein in every meal
•Track your BMI regularly
•Exercise 150 minutes per week