Your daily calories, macros and carbs per meal will appear here.
How This Diabetes Macro Calculator Works
We estimate the calories you burn with the Mifflin-St Jeor equation[2] and your activity level, using the standard multipliers most calculators use (they do not come from a single study). If you want to lose weight, the daily deficit is your pace times 7,700, divided by 7. That is a rough rule, and real loss slows over time[3]. Keeping the deficit between 300 and 1,100 kcal is our default. Calories never go below 1,500 for men or 1,200 for women, the low end of guideline weight-loss diets[4], or more than 40% under what you burn (our default). The diabetes rule then limits carbs:
- Carbs are capped at 40% of calories, and never below 50 g. Calories are unchanged. The 40% cap is our conservative default: there is no single ideal carb percentage[5], but reducing overall carbs has the most evidence for improving blood sugar[6].
- Protein is 2.2 g per kg when losing and 1.8 g per kg when maintaining, within the ranges in protein research[7][8].
- Fat is at least the higher of 0.7 g per kg and 20% of calories (the bottom of the adult range[9]), and never above 45% (our default).
- With PCOS as well (women), the lower 35% cap wins and protein is 2.2 g per kg.
- Carbs per meal: 25% each for breakfast, lunch and dinner, and 12.5% for each of two snacks. This split is our default; if you take fixed insulin doses, consistent carb timing and amounts help[6].
Worked examples
| Person | Calories | Protein / carbs / fat |
|---|---|---|
| Woman, 45, 80 kg, 165 cm, sedentary, losing 0.5 kg a week (burns 1,734) | 1200 | 105 g / 69 g / 56 g |
| Man, 50, 90 kg, 175 cm, moderately active, losing 0.5 kg a week (burns 2,709) | 2159 | 188 g / 189 g / 72 g |
Sources
Numbers marked as our defaults are UltraFit360's own cautious choices within published ranges, not values from these sources.
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition.
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. doi.org/10.1093/ajcn/51.2.241
- Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-576. doi.org/10.1038/sj.ijo.0803720
- Jensen MD, Ryan DH, et al. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation. 2014;129(25 Suppl 2):S102-S138. doi.org/10.1161/01.cir.0000437739.71477.ee
- American Diabetes Association Professional Practice Committee. 5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes-2025. Diabetes Care. 2025;48(Suppl 1). doi.org/10.2337/dc25-S005
- Evert AB, Dennison M, Gardner CD, et al. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care. 2019;42(5):731-754. doi.org/10.2337/dci19-0014
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. doi.org/10.1136/bjsports-2017-097608
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi.org/10.1186/s12970-017-0177-8
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. doi.org/10.17226/10490
Diabetes Macro FAQs
How many carbs should I eat with diabetes?
There is no single ideal number, and the American Diabetes Association says eating plans should be individual[5]. This calculator caps carbs at 40% of your calories, never below 50 g. That is our own cautious default, a starting point to discuss with your doctor or dietitian.
How are carbs split across meals?
The calculator gives 25% of the day to each of breakfast, lunch and dinner, and 12.5% to each of two snacks. That split is our default. If you take fixed insulin doses, keeping carb timing and amounts consistent helps[6].
Can I lose weight with this calculator?
Yes. Pick 0.25 to 0.75 kg a week. Calories never go below 1,500 for men or 1,200 for women, the low end of guideline weight-loss diets[4], and never more than 40% under what you burn (our default). Ask your doctor first if you take insulin or tablets that can cause low sugar.
Is 40% carbs low carb?
No. It is a moderate ceiling, our own default, and it leaves room for dal, whole grains, fruit and milk. There is no single ideal carb percentage[5], but eating fewer carbs overall has the most evidence for better blood sugar[6].
How do I count carbs in rotis, rice and dal?
As a rough guide, one medium roti has about 15 g of carbs, half a katori of cooked rice about 20 g, and a katori of cooked dal about 18 g[1]. Weigh a few meals at home and you will learn your plate fast.
I also have PCOS. What changes?
Tick the PCOS box (women only). Protein rises to 2.2 g per kg and carbs are capped at 35% of calories, the lower of the two caps. Both are our defaults.
Keep reading
Read How UltraFit360 sets targets for diabetes, PCOS and pregnancy for the full rule set. Related tools and guides: PCOS macro calculator, pregnancy calorie calculator, calorie calculator, diabetes diet plan for Indian meals.