How many grams of protein do I need per day?

A general guideline is 0.8–1 g per pound of bodyweight (1.6–2.2 g per kg) for people who exercise regularly. If you are trying to lose fat while preserving muscle, aim for the higher end. This planner calculates your exact protein gram target based on your chosen macro preset and calorie goal.

What is a macro diet?

A macro diet tracks the three main macronutrients — protein, carbohydrates, and fat — rather than counting calories alone. Each macro provides a specific number of calories (protein and carbs = 4 kcal/g, fat = 9 kcal/g). Hitting your macro targets ensures you meet your body-composition goals without relying on willpower alone.

How do I calculate macros for weight loss in India?

Set your goal to "Lose Weight" and choose a 15–20 % calorie deficit. Then select a macro preset that suits Indian eating patterns — the Balanced or High-Protein preset works well with dal, roti, rice, paneer, and curd. The Daily Meal Planner tab will suggest Indian food combinations that fit each meal's targets.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to estimate how many calories you actually burn each day. Your target calories are then derived from your TDEE by applying a deficit or surplus.

Which BMR formula is more accurate — Mifflin-St Jeor or Katch-McArdle?

Mifflin-St Jeor is accurate for most people and requires only gender, age, weight, and height. Katch-McArdle is more precise for lean individuals because it uses lean body mass directly, removing the distortion caused by body-fat mass. Enter your body fat percentage on the Calculate tab to switch to Katch-McArdle automatically.

How fast will I lose weight on a 20 % calorie deficit?

A 20 % deficit typically produces 0.4–0.7 kg of fat loss per week depending on your starting TDEE. The Results section shows your estimated weekly loss and how long it will take to reach your target weight. Deficits larger than 25 % risk muscle loss and are not recommended for more than short periods.

Can I use this planner on a keto or low-carb diet?

Yes. Select the "Keto" preset (5 % carbs, 70 % fat, 25 % protein) or the "Low Carb" preset (20 % carbs). The meal planner will adjust food suggestions accordingly, prioritising high-fat, low-carb options. You can also use the Custom preset to dial in any exact macro split.

How much water should I drink per day?

The Water tab calculates your baseline using the formula 0.033 × bodyweight (kg) = litres per day. Active individuals and those in hot climates should add 0.5–1 litre on training days. The interactive glass tracker lets you mark each 250 ml glass consumed throughout the day.

Macro & Calorie Planner

Calculate macros, plan daily meals, and get India-focused food suggestions

Updated Mar 2026100% Private — runs in browser

Body Stats

Gender

Age

Weight

Height

Body Fat % (optional — enables Katch-McArdle formula)

Activity Level

Sedentary ×1.2

Desk job, little or no exercise

Lightly Active ×1.375

Light exercise 1–3 days/week

Moderately Active ×1.55

Moderate exercise 3–5 days/week

Very Active ×1.725

Hard exercise 6–7 days/week

Extra Active ×1.9

Physical job + hard daily exercise

Goal

Deficit20%

5% (mild)30% (aggressive)

Macro Distribution

Your Targets

2,119 kcal

Daily Target

1,709

BMR (kcal)

2,649

TDEE (kcal)

Deficit: 530 kcal/day (20%)

Protein159g · 636 kcal · 30%

Carbs212g · 848 kcal · 40%

Fat71g · 636 kcal · 30%

Progress Estimate

Estimated weekly fat loss: 0.48 kg / week

5 kg lost in approximately 10 weeks (2.3 months)

Formula: Mifflin-St Jeor