Macro Split Calculator

How the split is calculated

Start from your Total Daily Energy Expenditure (TDEE). Set protein first at 1.6–2.2 g/kg bodyweight — the evidence-backed range for active adults regardless of vegetarian or non-vegetarian diet. Set fat at ~25% of calories (minimum 0.6 g/kg for hormone health). The remaining calories go to carbs. Each gram: protein 4 kcal, carbs 4 kcal, fat 9 kcal. For fat-loss, subtract 300–500 kcal from TDEE; for lean gain, add 200–300 kcal.

Worked example

A 70 kg Indian male, TDEE 2,400 kcal, fat-loss target of 2,000 kcal/day. Protein: 70 × 2.0 = 140 g (560 kcal). Fat: 25% of 2,000 = 500 kcal → 56 g. Carbs: (2,000 − 560 − 500) / 4 = 235 g. In real food: 100 g paneer (18 g protein), 2 eggs (12 g), 200 g dal cooked (16 g), 150 g chicken (35 g), 30 g whey (24 g) easily hit 100 g; the rest fills via dairy and chana. Carbs come from 4–5 chapatis + 1.5 cups rice + fruit.

When to use this

• Starting a structured fat-loss or muscle-gain plan with weekly weigh-ins
• Vegetarian Indian diet planning — protein is the binding constraint (dal + paneer + curd combos)
• Resetting macros after a body recomp plateau or sustained 4–6 week diet break

For the calorie side see BMI and our high-protein Indian vegetarian foods guide; carb counting per katori is in our dal carbs piece.