Macros are the three nutrients that supply your calories: protein, carbohydrate and fat. Protein and carbohydrate give about 4 calories per gram, and fat gives about 9. Fibre, vitamins and minerals sit alongside them.
What does each macro do?
- Protein builds and repairs muscle and makes enzymes. Dal, eggs, paneer, curd, fish and chicken are common sources.
- Carbohydrate is the body's main fuel. Rice, roti, idli, dosa, fruit and sugar all supply it.
- Fat carries vitamins A, D, E and K and stores energy. Oil, ghee, nuts and coconut supply it.
How do you turn grams into calories?
Multiply protein and carbohydrate grams by 4 and fat grams by 9. A meal with 20 g of protein, 60 g of carbohydrate and 15 g of fat is 80 + 240 + 135, which is 455 kcal. Fat is the smallest number of grams here and still a large share of the calories, which is why a spoon of oil matters.
Is there one right split?
No single split suits everyone. The ICMR-National Institute of Nutrition gives ranges for healthy adults, and a person with diabetes, an athlete and a pregnant woman will each be advised differently. The WHO healthy diet fact sheet describes the wider pattern of eating that most guidance shares.
Do you need to count macros?
Most people do not need to count every gram. A useful middle path is to check protein for a few days, since it is the one most people under-eat at breakfast, and then rely on the plate. Counting makes sense when a dietitian asks for it, for a medical diet or a clear training goal.
Where can you see macros for our meals?
Each dish on our plan pages shows calories and protein. The Know your numbers tool on our resources page estimates your daily calories and protein from your height, weight and activity.
See your own numbers.
Take two minutes with the calculator, or ten minutes with a dietitian. Either way, there is no pressure.