Free Macro Calculator for Indians (Protein, Carbs & Fat)

Most online macro calculators are built for an American 90kg gym-goer eating chicken and oats. Indian diets — rice, dal, roti, paneer, snacks, chai — need a setup that respects how we actually eat. This calculator runs the same Mifflin-St Jeor formula TrackFlow uses inside the app, tuned with protein targets that fit real Indian meals.

How the numbers are calculated

Your BMR (Basal Metabolic Rate) is the calories you burn at rest. The Mifflin-St Jeor equation is the most validated formula for everyday use:

• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Your TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor (1.2 to 1.9). Your daily target is TDEE adjusted for your goal — about 500 kcal under for fat loss, unchanged for maintenance, and ~300 kcal over for lean muscle gain.

Why protein is set higher for Indian diets

Indian meals are usually carb-heavy and protein-light by default. To hit a meaningful protein target you usually need to be deliberate about paneer, dal, eggs, milk, curd, or whey. This calculator nudges protein to 1.8–2.2g per kg of bodyweight depending on your goal — within the well-established range supported by sports-nutrition research.

Carbs and fat — and why they're flexible

Fat is set at ~27% of calories (a moderate, sustainable level). Carbs are whatever's left after protein and fat — usually the largest macro by gram count for Indian diets, which is fine. Carbs aren't the enemy; excess calories are.

What to do with these numbers

1. Pick a goal (lose / maintain / gain) and stick with it for at least 3 weeks.
2. Track your meals daily — even rough logging beats no logging. This guide on counting Indian food calories will speed you up.
3. After 3 weeks, adjust your calorie target by ~10% if your weight isn't moving in the right direction.

Skip the spreadsheet — let the app do it

TrackFlow runs this exact calculation in onboarding, then tracks every meal against it and adjusts as your body changes. Free on iOS and Android — download here.