Calculate Your Macros
Calculate Your Calories
Body Weight X 14-15 = Total Calories (estimated maintenance)
• Male Example: 180lb x 15 = 2,700 Calories
• Female Example: 130lb x 14 = 1,820 Calories
Now We Factor In Goals
Gain Lean Mass
Body Weight x 14-15 then add 300-500 calories depending on how fast your want to gain
Loose Body Fat
Body Weight x 14-15 then subtract 200-300 calories depending on fat loss progress. (always try to be eating as much as possible while still loosing body fat)
Generate Your Macros
things to remember
Protein has 4 calories per gram
Fat has 9 calories per gram
Carbs also have 4 calories per gram
The Formula
Protein = Body Weight x 1-1.5g
Fat = Body Weight x .3 - .5g
Carbs = Remaining Calories Left
Male Example: 180lb male (lean mass gain) 3,000 calories
P = 180 x 1.25 = 225g (225x4 = 900 Calories)
F = 180 x .45 = 81g (81 x 9 = 729 Calories)
C = Whats left....
so for carbs we add the calories of protein and fat (900+729 = 1629) then we take the initial calorie goal (3,000) and subtract 1629 from that. We then get the calories left for carbs (1,371 calories for carbs) then we divide that number by 4 (the amount of calories in one gram of carbs) that gives us 342 grams of carbs.
Final Macros For This Guy
180lb male (lean mass gain) 3,000 calories
P = 180 x 1.25 = 225g (225x4 = 900 Calories)
F = 180 x .45 = 81g (81 x 9 = 729 Calories)
C = 342g
Rest Day Calorie Cycle (optional)
Some people i have found in my years of coaching prefer to have the same amount of calories everyday to eat no matter if they train or not and some people i have found like to drop there calories some on rest days so i will include this optional step if you want to do it. We will just take the same guy from above and i will show you how to calculate rest day calories and macros.
Macros For This Guy (rest day)
180lb male (lean mass gain) 3,000 calories
rest day = 300-400 calories less - 2,600 calories
P = 180 x 1.25 = 225g (225x4 = 900 Calories) (stays the same on rest days)
F = 180 x .45 = 81g (81 x 9 = 729 Calories) (stays the same on rest days)
C = 342g (342 x 4 = 1,368 calories, we then subtract 400 calories and get 968, then we convert that back into grams by dividing that by 4 and we get 242 grams of carbs.)
Rest day macros would then be
2,600 calories
P= 225g
F = 81g
C = 242g
(if you wanted to you could subtract half from carbs and fats but i have found most people like to keep there fat at a stable amount through the week. it's your choice tho.)
Other Questions you might have
1. What are your thoughts on low carb diets like paleo?
– Well to be honest i used to eat paleo a couple years ago, i found that it was a great way to stay lean but after a while your energy really begins to lack, and your workouts begin to suck. If you do try paleo make sure you eat enough fat for energy otherwise you will really feel like crap. Also know that if u eat low carb for too long without leptin re-feeds thrown in that your metabolism will start to slow down, so if u follow a paleo or low carb approach make sure and have a carbohydrate reefed every 4th day to refill leptin levels.
2. What are your thoughts on Fat levels below .3g? that way i can eat more carbs to fuel my workouts.
– I highly don’t recommend it! The reason protein and fats are calculated before carbs is because protein and fats are essential to life. Carbs are not. You can live without carbs (even tho life would suck without carbs.) While your body can withstand a small amount of time with low fat, it is not a long term solution for macros. At first you will feel fine but after several weeks with a low fat diet u will notice you get cranky very easily, get hungry very fast even when just finish eating a meal, you also will start to see that u can no longer get a good pump when in the gym. Another big thing is your sex drive will drop big time! and trust me you do not want that to happen. Fats are critical to stay healthy thats why i recommend at least .35g per pound when ur figuring out ur macros. Fats can be dropped on reefed days some to allow for more carbs but there is no need to do it. Me personally i keep fats the same on refeeds.
3. Can i take my protein as high as i want to? Is it true protein will not be stored as fat?
– First off there is no need to really go above 1.5g per pound. For me i go up to 1.5 when I’m cutting and then i drop it to 1.3 for when I’m on a lean bulk. Anything above 1.5g per pound is not needed for the average gym goer. If your body gets too much protein it simply begins a process called Gluconeogenesis where protein is converted into glucose (a carbohydrate) and then is used for energy. So you see u might as well save some protein grams for carbs because either way your body will convert to what is necessary. Also know that carbs are protein sparing meaning that getting enough carbs will allow u to not need to eat as much protein to build and spare muscle. When on a cut you can benefit from higher protein tho because it will help preserve muscle and also help u stay satisfied for longer and not get as hungry.
4. What is your thoughts on meal timing and eating the majority of yor carbs around training?
– So when were talking about meal timing were gonna discuss it two ways. The first thing you have to understand is that meal timing for body composition goals does not matter. You can eat whatever time of day you want. As long as your final macros are hit at the end of the day then the result will be the same. Now if were talking about performance then yes it does matter. Typically i recommend taking in the majority of your carbs around you training because it will best benefit your workout and training sessions. I recommend taking in 75% of your total carbs in and around training. Your gym sessions will be so much stronger than if you ate lower carb. If your gym sessions don't matter then just eat however you want, just aim to hit your macros at the end of the day.
5. How many meals should i eat daily? Is it true the more often you eat the faster you metabolism is?
– The amount of meals you eat does not matter. They have shown in study after study that the amount of meals u eat will not affect ur metabolism, what does effect ur metabolism is how many calories u are eating daily. Also your metabolism does not speed up when u eat more meals, a matter of fact eating too often can inhabit fat loss because u are constantly giving ur self food so therefore your body does not have time to tap into fat stores, also it has been shown that the less times u eat ur body actually builds up more insulin sensitivity which means when u do decide to eat, ur muscle will take up the majority of the calories instead of ur fat cells. This is one reason i am a big fan of Intermittent Fasting, Layne Nortons PHD Thesis showed that the optimal amount of meals for muscle growth was 3-4 meals a day, but know that is just what this study focused on (muscle growth) Even tho the studiess showed it was best for muscle growth understand everyone is different and might benefit from different methods. It simply does not matter how many times u eat during the day, u can eat 10 meals or u can eat 1 meal, the frequency does not matter, just make sure and get ur total calories in by the end of each day. and just to note – i eat only 2 times a day, Lunch & Dinner
6. Should we drop calories on rest days?
- Thats really up to you. I have had some clients that just like to stay at the same calorie level all the time and i have some that prefer to drop it.
7. Do You Have To Hit Your Exact Macros?
- Of course not! Its pretty much impossible to hit your exact amounts because food varies all the time considering all the ingredients foods are made out of and also just human error. I recommend making your macros a range. So for example lets say your macros are 200p 300c 60f. a good range would be 190-210p 290-310c 55-65f. Don't get obsessed with tracking perfect, you will drive yourself crazy!
8. Whats A Good Way To Track Macros?
- Download the app called myfitnesspal. It will make life so easy.
For any other questions u may have, email me at [email protected] or leave a comment below.
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ToolsBundle (Sunday, 10 May 2026 21:41)
This is such a helpful guide for anyone trying to figure out their macros! I've been looking for a straightforward way to understand this, and your explanation breaks it down perfectly. It's great to have a calculator tool readily available too. I found some interesting information on https://tools-bundle.com recently that could potentially assist with other aspects of fitness tracking too. Thanks for sharing!
SaverTik (Sunday, 10 May 2026 21:40)
This is a fantastic resource for anyone looking to understand their macros better! I found the explanation really clear and easy to follow. It's great that you've broken down the process so well. I might share this with a friend who's just starting out on their fitness journey. For anyone interested in making their own fitness videos, you might find a <a href="https://savertik.cc">TikTok Video Downloader</a> helpful for saving clips to reference. Thanks for putting this together!
ConceptViz (Sunday, 10 May 2026 11:38)
This was really helpful—especially the part about breaking down macros based on your fitness goal, and then using calories/macronutrients together instead of guessing. I’ve found that people often get the numbers right but forget to check how consistent they can be with tracking (and whether their protein target is actually being met day to day). One tip that’s saved me: recalculate after big changes in training intensity or bodyweight trend, since your macro needs can shift faster than expected. Also, I’ve been using diagram tools like https://conceptviz.app to visualize the macro-to-calorie math so it’s easier to spot mistakes at a glance.
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PoseUp (Monday, 16 March 2026 03:05)
This was a great breakdown of how to dial in macros; the section on adjusting ratios based on specific training goals really hit home for me. Tracking nutrition is such a huge part of the process, but I’ve also found that staying motivated is easier when you document your physical progress properly. I’ve actually been working on an AI tool called PoseUp (https://poseup.ai) to help people get the best angles and lighting in their progress photos so they can clearly see the results of their hard work. Thanks for the helpful guide!
musicapi.ai (Sunday, 08 March 2026 13:40)
This breakdown of macronutrient ratios is super helpful, especially the section on adjusting intake based on activity levels rather than just a one-size-fits-all approach. I’ve found that tracking these numbers consistently is a lot like the creative process I've been refining at https://musicapi.ai—it’s all about finding the right balance of inputs to get the best output for your specific goals. Thanks for making this process so much less intimidating!
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