Calculate Your Ideal Macro Split
Get your daily protein, carbs, and fat targets in grams. Customize by diet type and fitness goal.
Goals
Fat loss: 40/30/30 (P/C/F)। Muscle: 30/45/25। Maintenance: 25/50/25। Indian diet naturally carb-heavy (60-70%) — increase protein by adding eggs, paneer, soybean chunks, chicken।
Indian Adjustment
Traditional Indian diet: 60-70% carbs, 10-15% protein, 20-25% fat। For fitness goals: reduce refined carbs (maida), increase protein sources। Dahi/curd, dal, eggs are easy protein additions to existing meals।
A 2018 meta-analysis in the British Journal of Sports Medicine found that protein intake above 1.6g per kg (0.73g per lb) showed no additional benefit for muscle growth. The optimal range for muscle building is 1.2-1.6g per kg — above that, extra protein is simply used as expensive energy.
