"Macros" are the three macronutrients that provide energy: protein, carbohydrate and fat. To calculate them, estimate how much energy you use, set a calorie target for your goal, then divide those calories between the three macronutrients. Each step is an estimate, and the honest version of this guide explains where the numbers come from and how far off they can be. A worked example runs through every step.
If you want the arithmetic done for you, the Roundhouse macros calculator produces targets with Indian meal examples. Use this guide to understand and check the result.
Step 1: Estimate your resting energy expenditure
Resting energy expenditure (REE) is the energy your body uses at rest. The most widely used predictive equation is Mifflin-St Jeor, published in 1990 from measurements of 498 healthy adults aged 19–78 (Mifflin et al., 1990):
- Men: REE = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
- Women: REE = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
How accurate is it? A systematic review of predictive equations found that Mifflin-St Jeor was the most reliable of the four it compared. It predicted resting metabolic rate within 10% of the measured value in more people than the other equations. The review also found notable errors for individuals, and said older adults and ethnic minorities were underrepresented in development and validation studies (Frankenfield et al., 2005). Indian adults were not a focus of these studies, so treat your result as a starting point.
Worked example: a 30-year-old man who weighs 75 kg and is 175 cm tall.
10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 750 + 1,093.75 − 150 + 5 = about 1,700 kcal/day at rest.
Step 2: Multiply by your activity level
Total daily energy expenditure is REE multiplied by a physical activity level (PAL). The FAO/WHO/UNU expert consultation on human energy requirements uses these lifestyle bands (FAO/WHO/UNU, 2004):
| Lifestyle | PAL range |
|---|---|
| Sedentary or light activity | 1.40–1.69 |
| Active or moderately active | 1.70–1.99 |
| Vigorous or vigorously active | 2.00–2.40 |
The consultation notes that PAL values above 2.40 are difficult to maintain over a long period (FAO/WHO/UNU, 2004). These bands were designed for population groups. Choosing your own value is a judgement call. Someone with a desk job who trains four or five times a week is likely to fall somewhere in the middle bands, not at the top.
Worked example: with a PAL of 1.75, 1,700 × 1.75 = 2,975 kcal/day.
Step 3: Set a calorie target for your goal
- Maintenance: eat roughly your estimated total.
- Fat loss: ICMR-NIN's 2024 Dietary Guidelines for Indians describe typical weight-loss diets as having a deficit of 500–750 kcal/day. They advise not exceeding a 40% deficit, because larger deficits compromise the protective effect of protein on muscle mass (ICMR-NIN, 2024).
- Muscle gain: a small surplus. We have not cited a specific surplus here, because we did not find an Indian guideline that sets one for trained adults. Your dietitian or coach should set it.
Worked example (fat loss): 2,975 − 500 = 2,475 kcal/day. That is a deficit of about 17% (500 ÷ 2,975), well below ICMR-NIN's 40% ceiling.
If you compete in a combat sport and need to make weight, a long-term fat-loss target is different from a weigh-in cut. The ISSN's 2025 position stand on combat sports covers fight camps and weight cuts separately (Ricci et al., 2025). Get guidance from a qualified professional, not a general macro calculation.
Step 4: Set protein first
There are two benchmarks, and they answer different questions:
- ICMR-NIN gives a recommended dietary allowance of 0.83 g protein per kg per day for healthy men and women. This is a population requirement, not a target for maximising training gains (ICMR-NIN, Guideline 8).
- The International Society of Sports Nutrition says 1.4–2.0 g/kg/day is sufficient for most exercising people building or maintaining muscle. It says higher intakes (2.3–3.1 g/kg/day) may be needed to retain lean mass in resistance-trained people during calorie deficits (Jäger et al., 2017).
ICMR-NIN also cites research indicating that protein intakes above about 1.6 g/kg/day do not add further gains in muscle mass from resistance training (ICMR-NIN, 2024). Our protein guide for MMA and lifting explains how to choose a number within these ranges and reach it with Indian foods.
Protein and carbohydrate provide 4 kcal per gram, and fat provides 9 kcal per gram (ICMR-NIN, 2024).
Worked example: for a 75 kg person, protein in the range of 105–150 g a day (1.4 g × 75 kg = 105 g, and 2.0 g × 75 kg = 150 g). Those calorie figures come from multiplying the grams of protein by 4 kcal per gram: 105 × 4 = 420 kcal, and 150 × 4 = 600 kcal. To carry one number through the rest of this example, we pick 1.6 g/kg: 1.6 g × 75 kg = 120 g protein, which would provide 480 kcal (120 × 4).
Step 5: Set fat
There is no single correct fat target. For combat athletes losing weight, the ISSN's 2025 position stand provides some cut offs such as fat not below 0.5–1.0 g/kg/day, protein not below 1.2–2.0 g/kg/day, and carbohydrate not below 3.0–4.0 g/kg/day (Ricci et al., 2025). These are minimums for a specific group during weight loss, not ideal intakes for everyone.
Worked example: 0.8 g × 75 kg = 60 g fat, which is 540 kcal (60 g × 9 kcal per gram).
Step 6: Give the remaining calories to carbohydrate
Subtract the protein and fat calories from your total, then divide by 4.
Worked example: 2,475 − 480 − 540 = 1,455 kcal. 1,455 ÷ 4 = 363.75 g carbohydrate, or 4.85 g/kg (363.75 ÷ 75). That is above the ISSN's minimum of 3.0–4.0 g/kg for combat athletes losing weight.
| Worked example (fat loss) | Grams | kcal | g/kg |
|---|---|---|---|
| Protein | 120 | 480 | 1.6 |
| Fat | 60 | 540 | 0.8 |
| Carbohydrate | 363.75 | 1,455 | 4.85 |
| Total | 2,475 |
ICMR-NIN also notes that dietary protein is not used efficiently for muscle building without enough energy from carbohydrate and fat (ICMR-NIN, Guideline 8). A very low-carbohydrate split is not automatically better for someone in hard training.
Step 7: Turn grams into Indian meals
- Read labels per serving and per 100 g. India's Eat Right label guide explains that nutrition information is often given per serving or per 100 g, and that one packet can contain more than one serving (Eat Right India).
- Combine cereals and pulses. ICMR-NIN suggests a cereal-to-pulse ratio of about 3:1 (raw weight) to improve protein quality in vegetarian meals (ICMR-NIN, 2024). Protein sources in that pattern include dal, milk and meats, as well as nuts and grains.
- Use household measures consistently. The ICMR-NIN guidelines include an annexure of suggested katori, cup and spoon measures. Using the same measures each time keeps estimates comparable (ICMR-NIN, 2024).
- Weigh raw or cooked food consistently. Cooked rice or dal contains a lot of water, so raw and cooked weights give very different numbers for the same portion.
Step 8: Check and adjust (editorial suggestion)
Equations can be wrong by a meaningful margin for any individual, as the systematic review above found. The practical fix is to test your number. Follow the target consistently for two to three weeks, track your morning bodyweight trend and training performance, then adjust calories in small steps. This is our editorial suggestion, not a tested protocol.
When to see a professional
The ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada state in their joint position that athletes should be referred to a registered dietitian for a personalised nutrition plan (Thomas et al., 2016). ICMR-NIN advises care with high-protein diets for people who already have kidney disease (ICMR-NIN, 2024). See a doctor or registered dietitian before following a calculated target if you have kidney disease, diabetes, a history of disordered eating, are pregnant, or are under 18.
Frequently asked questions
How do I calculate my macros?
Estimate your resting energy expenditure with Mifflin-St Jeor and multiply it by an activity level. Adjust the total for your goal, then set protein, then fat, and give the remaining calories to carbohydrate.
How accurate are macro calculators?
They are estimates. A systematic review found that Mifflin-St Jeor predicted resting metabolic rate within 10% of measured values in more people than the other common equations, but individual errors can be larger. Adjust your target based on two to three weeks of real results.
How much protein should I eat when training?
The ISSN says 1.4–2.0 g/kg/day is sufficient for most exercising people. ICMR-NIN's RDA of 0.83 g/kg/day is a population requirement for healthy adults, not a training target.
How big should my calorie deficit be for fat loss?
ICMR-NIN describes typical weight-loss deficits of 500–750 kcal/day and advises not exceeding a 40% deficit, to help protect muscle mass.
Should fighters use macros to make weight?
Long-term fat loss and a weigh-in cut are different processes. The ISSN's 2025 combat-sports position stand treats them separately. Work with a qualified professional for weight cuts.