Health Guide
Macro Calculator Guide — Protein, Carbs & Fat for Indians 2026
🥗 Calculate Your Daily Macros
Protein, carbs, fat + sample Indian meal plan based on your goal.
Open Macro Calculator →What Are Macros?
Macronutrients (macros) are the three main food groups your body uses for energy:
- Protein: 4 kcal/gram — builds and repairs muscle
- Carbohydrates: 4 kcal/gram — primary energy source
- Fat: 9 kcal/gram — hormones, brain function, fat-soluble vitamins
Recommended Macro Splits for Different Goals
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight loss | 35–40% | 30–35% | 25–30% |
| Maintenance | 25–30% | 45–50% | 25% |
| Muscle gain | 30–35% | 40–45% | 20–25% |
| Endurance athlete | 20–25% | 55–65% | 15–20% |
Protein Sources for Indian Vegetarians
- Paneer: 18g protein/100g
- Greek yogurt: 10g/100g
- Lentils (dal): 9g/100g cooked
- Rajma/Chole: 8-9g/100g cooked
- Tofu: 8g/100g
- Soya chunks: 52g/100g dry (best vegetarian protein!)
Why Indians Are Protein-Deficient
A 2017 IMRB study found that 73% of Indian households are protein-deficient. Reasons: heavy reliance on rice/wheat (carbs), small portion of dal (1-2 cups/day not enough), processed food. Solution: add a protein source to every meal.
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