Macro Calculator
Daily calories and a protein, carb and fat split for any client's goal — with safe calorie floors built in.
- Free · no sign-up
- Updates as you type
Your details
Sex
Count workouts and daily movement — a desk job with gym 3 days a week is “lightly active”.
Goal
Your results
LiveDaily calories
1,382kcal / day
About 500 below your 1,882 kcal maintenance — roughly 0.5 kg of fat loss a week.
Protein · 37%
128g
512 kcal · 2.0 g per kg of 64 kg
Carbs · 38%
132g
528 kcal · Fills the rest of your calories
Fat · 25%
38g
342 kcal · 25% of calories
BMR (at rest)
1,369kcal
Mifflin-St Jeor equation
Maintenance
1,882kcal
BMR × 1.375 for activity
Hitting 128 g of protein
- 1 katori dal≈ 9 g
- 100 g paneer≈ 18 g
- 2 eggs≈ 12 g
- 1 katori curd≈ 5 g
- 100 g chicken≈ 31 g
- 30 g soya chunks≈ 15 g
Want this split across meals with Indian food ideas? Open the Diet Template Builder
Keep a copy
We'll email these results, plus 6 ready-to-send WhatsApp check-in templates.
Educational estimate, not medical advice. For pregnancy, diabetes, kidney problems or under-18s, plan with a doctor or registered dietitian.
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The tools do the maths. ZoetiCoach does the follow-up.
Daily WhatsApp check-ins from your own plans, in your voice — so clients stay on track between sessions.