FREE TOOL — WHO · ADA · ISSN · ICMR-NIN 2024 ALIGNED

Macronutrient
Split Calculator.

Clinical-grade carb, protein & fat targets for every diet type — with built-in TDEE, live pie chart, fibre checker, calorie cycling & Indian food atlas.

12 Diet Presets · Custom Sliders
Built-in TDEE · Live Pie Chart
Calorie Cycling · Fibre Check
Macro Tracker · PDF Report

Your Macro Profile

Body stats + calorie goal + diet type → personalised macro split

Carbs & protein = 4 kcal/g · Fat = 9 kcal/g · Fibre = 14 g per 1 000 kcal
1 Body Stats (for TDEE calculation)
kg
cm
yrs
2 Calorie Goal
Estimated TDEE —
Daily Calorie Target — kcal/day
3 Diet Type / Macro Preset
4 Custom Split (optional — override preset above)
🌾 Carbs 55%
🥩 Protein 15%
🥑 Fat 30%
Total: 100%

Mifflin-St Jeor 1990 · WHO/FAO 2003 · ADA 2023 · ISSN 2017 · ICMR-NIN 2024

LIVE MACRO SPLIT
— KCAL/DAY
Carbs—
Protein—
Fat—
—
Carbs (g)
—
Protein (g)
—
Fat (g)
🌾 Fibre: —
🍬 Sugar: —
🧈 Sat fat: —
Per Meal (4 meals)
—g carbs
—g protein
—g fat

WHAT YOU GET

🥧
Live Pie ChartAnimated donut updates as you adjust sliders
⚖️
TDEE Built-inMifflin-St Jeor BMR × activity factor
🔄
Calorie CyclingSeparate training & rest day macro targets
🌾
Fibre & Sugar CheckWHO limits flagged automatically
🥗
Indian Food AtlasFoods grouped by primary macro
📅
Macro TrackerLog today's intake across all 3 macros

WANT MORE?

1-on-1 Custom
Macro Meal Plan

Our dietitian will build a personalised macro-split meal plan with Indian recipes, shopping lists & weekly variety — completely free.

Book Free Consultation →

BASED ON

Mifflin-St Jeor 1990Gold-standard BMR equation
WHO/FAO 2003Macro ranges for chronic disease prevention
ADA 2023Diabetic nutrition standards
ISSN 2017Sports nutrition macros
ICMR-NIN 2024Indian dietary guidelines

TRY ALSO

💪
Protein Calculatorg/kg targets · LBM · leucine MPS
 📊
Glycemic Load CalculatorMeal GL · Diabetic / PCOS
 ⚡
Smart Health CalculatorBMI · TDEE · NIN food plan

⚕️ For educational purposes only. Not a substitute for medical advice. Macronutrient needs vary with metabolism, gut health, medications, and clinical conditions. People with diabetes, kidney disease, liver disease, or on immunosuppressants should not change their macros without physician clearance. Ketogenic diets are contraindicated in certain metabolic disorders. Values based on WHO/FAO (2003), ADA (2023), ISSN (2017), and ICMR-NIN (2024).