Macro Calculator
Sirf calorie ginna kaafi nahi — protein, carbs aur fat ka sahi balance zaroori hai. Apni roz ki calorie aur lakshya daaliye, teenon macros ka gram me hisaab paaiye. Muscle banane ya vazan ghatane, dono ke liye kaam ka.
Calculator
Kaise banta hai
Har macro se milne wali calorie alag hoti hai: protein aur carbs se 4 calorie/gram, fat se 9 calorie/gram. Lakshya ke hisaab se hum teenon ka anupaat (ratio) tay karte hain, phir use gram me badal dete hain.
Aam split (maintenance): Protein 30% · Carbs 40% · Fat 30%
Vazan ghatate waqt protein zyada rakhte hain (muscle bachaane ke liye), muscle gain me carbs thode zyada. Ye tool aapke lakshya ke hisaab se ratio badal deta hai.
Teen asli misaal — number ke saath
Misaal 1 — maintenance. 2,200 cal, 30/40/30 split. Protein 165g, carbs 220g, fat 73g. Ek santulit din ka target.
Misaal 2 — fat loss. Same 2,200 cal par protein 40% (220g), carbs 30%, fat 30%. Zyada protein bhookh kam karta hai aur muscle bachaata hai.
Misaal 3 — muscle gain. 2,600 cal, carbs 45%, protein 30% (~195g), fat 25%. Training ke saath muscle banane me madad.
Log yahan galti kya karte hain
- Protein kam rakhna. Vazan ghatate waqt kam protein se muscle jaata hai. Kam se kam 1.6-2g/kg protein rakhein.
- Fat bilkul chhodna. Fat hormone ke liye zaroori hai — bahut kam fat sehat kharab karta hai. 20-30% rakhein.
- Sirf ratio dekhna. Kul calorie sabse zaroori hai. Ratio uske baad aata hai.
- Fiber/veg bhoolna. Macros me sabzi-fiber ka dhyan rakhein — sirf protein shake se sehat nahi banti.
- Roz badalna. Ek plan par 2-3 hafte rahein, phir result dekh kar adjust karein.
Bharat me khaas baatein
- Protein source: Dal, paneer, ande, chicken, soya, dahi — Indian diet me protein aksar kam reh jaata hai, dhyan dein.
- Veg diet: Shakahari log dal+chawal, paneer, soya, sprouts se protein poora kar sakte hain.
- Carbs: Roti, chawal, oats, fruit — energy ke liye. Training wale din thode zyada carbs theek.
- Doctor: Kidney ya koi bimari ho to zyada protein se pehle doctor se poochein.
Thodi aur gehraai se
Macros me sabse zyada dhyan protein par dena chahiye, khaaskar Indian diet me — kyunki hamara khaana aksar carbs (roti, chawal) me bhaari aur protein me halka hota hai. Jab aap vazan ghata rahe hote hain, to kaafi protein khana muscle ko bachaata hai; warna sharir fat ke saath muscle bhi ghata deta hai, jisse aap "patla par kamzor" dikhne lagte hain. Isi liye is tool me weight-loss lakshya chunne par protein ka hissa badha diya jaata hai.
Shakahari logon ke liye protein poora karna thoda mushkil lagta hai, par mushkil nahi hai — dal, rajma, chana, paneer, tofu, soya chunks, dahi aur doodh se accha protein milta hai. Ek din me thodi-thodi maatra har meal me rakhna (breakfast me bhi) target poora karne ka sabse aasaan tarika hai. Fat ko bilkul chhod dena galti hai — thoda ghee, nuts aur seeds hormone aur vitamin ke liye zaroori hain. Balance sabse zaroori hai; kisi ek macro ko poori tarah hatana sehat kharab karta hai.
Ek aakhri baat jo bahut kaam ki hai — macros ko "din bhar ka target" maaniye, "har meal ka niyam" nahi. Aapko har khaane me thik-thik gram ginne ki zaroorat nahi; bas din ke ant me lagbhag target ke aas-paas pahunchna kaafi hai. Isse diet tikaoo banti hai aur aap ise lambe samay tak nibha paate hain. Bahut zyada sakhti (har cheez tolna, kuch bhi "cheat" na karna) aksar 2-3 hafte me chhoot jaati hai. Behtar hai ki 80% samay plan follow karein aur 20% flexibility rakhein — yahi tarika sabse zyada logon ke liye kaam karta hai.
Isi tarah ke aur hisaab ke liye TDEE Calculator aur Calorie Calculator bhi kaam ke hain — ek hi jagah se saara kaam nipat jaata hai.
Ye tools bhi dekh lein
Aksar pooche jaane wale sawaal
Macro ka matlab kya hai?
Protein, carbohydrate aur fat — teen bade nutrient jinse calorie milti hai.
Kitna protein chahiye?
Aam taur par 1.6-2g per kg vazan, khaaskar vazan ghatate ya muscle banate waqt.
Fat kyun zaroori hai?
Hormone aur vitamin absorption ke liye. Kul calorie ka 20-30% fat rakhna theek.
Calorie ya macro — zyada zaroori?
Pehle kul calorie, phir macro split. Dono milkar result dete hain.
Veg diet me protein kaise?
Dal, paneer, soya, dahi, sprouts, ande se protein poora kiya ja sakta hai.