Discussion on: How do you calculate your macros?

kpwags profile image

You can use a food logging app, but the calculations I use are:

Step 1: Find Your Daily Intake

Calculate the calories you want to eat on a given day. You can use a Total Daily Energy Expenditure (TDEE) Calculator if you so choose.

Step 2: Break Things Down

Then you need to decide how to break down the amount of protein, carbs, & fat you want. Break them down into percentages where the 3 of them add up to 100% (35% Protein, 35% Carbs, 30% Fats as an example)

Step 3: Calculate

Protein: (Calorie Goal / 4) * Protein %

Carbohydrates: (Calorie Goal / 4) * Carbs %

Fats: (Calorie Goal / 9) * Fats %

I find you can tweak the percentages depending on what you're focusing on. If you're doing more cardio, up the carbs. If you're doing more lifting, up the protein. I find the benefit to make it a little easier to lose weight or gain weight cleanly with not having to worry completely about what I eat or eliminating foods altogether.

lee profile image
Lee Wynne Author

Brilliant, thanks!