Macro
Calculator
Enter your stats and goal to get personalised daily calorie and macro targets.
Body Stats
cm
kg
kg
yrs
Activity & Goal
Your Daily Nutrition Plan
—
Calories per day (kcal)
—
grams
Protein
—
grams
Carbohydrates
—
grams
Fats
—
grams
Fibre
The Macro
Atlas
A reference guide to the best whole-food sources of protein, carbs, fibre and healthy fats — with full macro breakdowns.
Protein Sources
| Food | Serving | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) | Type |
|---|---|---|---|---|---|---|
| Chicken Breast (cooked) | 100g | 31 | 0 | 3.6 | 0 | Non-Veg |
| Eggs (whole) | 2 large (~100g) | 13 | 1 | 10 | 0 | Non-Veg |
| Tuna (canned in water) | 100g | 26 | 0 | 1 | 0 | Non-Veg |
| Paneer (Cottage Cheese) | 100g | 18 | 1.2 | 20 | 0 | Veg |
| Greek Yoghurt (low fat) | 100g | 10 | 3.6 | 0.4 | 0 | Veg |
| Lentils / Dal (cooked) | 100g | 9 | 20 | 0.4 | 7.9 | Veg |
| Chickpeas / Chana (cooked) | 100g | 8.9 | 27 | 2.6 | 7.6 | Veg |
| Tofu (firm) | 100g | 8 | 2 | 4.8 | 0.3 | Veg |
| Whey Protein (scoop) | 30g | 24 | 2 | 1.5 | 0 | Veg |
| Skimmed Milk | 240ml | 8.4 | 12 | 0.2 | 0 | Veg |
| Rajma / Kidney Beans (cooked) | 100g | 8.7 | 23 | 0.5 | 6.4 | Veg |
| Salmon (cooked) | 100g | 25 | 0 | 13 | 0 | Non-Veg |
Carbohydrate Sources
| Food | Serving | Carbs (g) | Protein (g) | Fat (g) | Fibre (g) | Type |
|---|---|---|---|---|---|---|
| Brown Rice (cooked) | 100g | 23 | 2.6 | 0.9 | 1.8 | Veg |
| Oats (rolled, dry) | 100g | 67 | 13 | 7 | 10 | Veg |
| Whole Wheat Roti | 1 medium (~40g) | 20 | 3 | 1 | 2.5 | Veg |
| Sweet Potato (cooked) | 100g | 20 | 1.6 | 0.1 | 3 | Veg |
| Banana | 1 medium (~120g) | 27 | 1.3 | 0.3 | 3.1 | Veg |
| Quinoa (cooked) | 100g | 21 | 4.4 | 1.9 | 2.8 | Veg |
| White Rice (cooked) | 100g | 28 | 2.7 | 0.3 | 0.4 | Veg |
| Whole Wheat Bread | 1 slice (~30g) | 13 | 3.9 | 1 | 1.9 | Veg |
| Apple | 1 medium (~180g) | 25 | 0.5 | 0.3 | 4.4 | Veg |
| Corn / Maize (boiled) | 100g | 19 | 3.4 | 1.5 | 2 | Veg |
Fibre Sources
| Food | Serving | Fibre (g) | Protein (g) | Carbs (g) | Fat (g) | Type |
|---|---|---|---|---|---|---|
| Chia Seeds | 30g (2 tbsp) | 10.6 | 5.3 | 12 | 8.7 | Veg |
| Lentils / Dal (cooked) | 100g | 7.9 | 9 | 20 | 0.4 | Veg |
| Kidney Beans / Rajma | 100g cooked | 6.4 | 8.7 | 23 | 0.5 | Veg |
| Chickpeas (cooked) | 100g | 7.6 | 8.9 | 27 | 2.6 | Veg |
| Oats (rolled, dry) | 100g | 10 | 13 | 67 | 7 | Veg |
| Broccoli (steamed) | 100g | 2.6 | 2.8 | 7 | 0.4 | Veg |
| Peas (boiled) | 100g | 5.5 | 5 | 14 | 0.4 | Veg |
| Flaxseeds (ground) | 30g | 8 | 5.7 | 8 | 11 | Veg |
| Spinach (raw) | 100g | 2.2 | 2.9 | 3.6 | 0.4 | Veg |
| Avocado | 100g | 6.7 | 2 | 9 | 15 | Veg |
| Almonds | 30g (~23 almonds) | 3.5 | 6 | 6 | 14 | Veg |
Healthy Fat Sources
| Food | Serving | Fat (g) | Protein (g) | Carbs (g) | Fibre (g) | Type |
|---|---|---|---|---|---|---|
| Avocado | 100g | 15 | 2 | 9 | 6.7 | Veg |
| Almonds | 30g | 14 | 6 | 6 | 3.5 | Veg |
| Walnuts | 30g (~7 halves) | 18.5 | 4.3 | 3.9 | 1.9 | Veg |
| Peanut Butter (natural) | 2 tbsp (~32g) | 16 | 8 | 6 | 1.9 | Veg |
| Chia Seeds | 30g | 8.7 | 5.3 | 12 | 10.6 | Veg |
| Flaxseeds (ground) | 30g | 11 | 5.7 | 8 | 8 | Veg |
| Olive Oil (extra virgin) | 1 tbsp (~14ml) | 14 | 0 | 0 | 0 | Veg |
| Eggs (whole) | 2 large (~100g) | 10 | 13 | 1 | 0 | Non-Veg |
| Salmon (cooked) | 100g | 13 | 25 | 0 | 0 | Non-Veg |
| Paneer (Cottage Cheese) | 100g | 20 | 18 | 1.2 | 0 | Veg |
| Coconut (fresh / scraped) | 30g | 10 | 1.1 | 4.3 | 2.7 | Veg |
Macro
Tracker
Log your meals and see how your day stacks up against your targets.
➕ Log a Meal
Quick Add
Nothing logged yet
Add your first meal above to start tracking your day.
Add your first meal above to start tracking your day.
Today's Log
No meals logged yet.