Health
Calculate Your Daily Macros
Get your optimal protein, carb, and fat targets based on your TDEE and fitness goal. Lose fat, build muscle, or maintain.
In this article
Goal के हिसाब से
Fat loss: 40P/30C/30F। Muscle gain: 30P/45C/25F। Maintenance: 25P/50C/25F। Protein सबसे ज़रूरी macro — कम से कम 1.6-2.2 g/kg body weight।
भारतीय Sources
Paneer: 18g/100g। Chicken: 31g/100g। Dal: 7-9g/100g (cooked)। Eggs: 6g/piece। Curd/dahi: 11g/cup। Soybean chunks: 52g/100g (dry) — सबसे सस्ता protein source!
⚡ CalcWolf Insight
A landmark 2016 study in the American Journal of Clinical Nutrition found that participants eating 1.1g protein per pound during a calorie deficit gained muscle while losing fat — a feat previously thought impossible without performance-enhancing drugs.
Frequently asked questions
कितना protein/day?▾
1.6-2.2 g/kg। 70 kg = 112-154 g/day।
Vegetarian protein?▾
Soybean chunks (52g/100g dry!), paneer (18g), dal (7-9g), curd (11g)। Combination से complete amino acids।
✓ Math logic verified against primary sources
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