In order to calculate your macros, you will need to follow a couple of steps.
1. Go to Google and search for “Calorie Calculator”. Choose one and enter your height, weight, age, activity level and so on. This will not give you the most accurate calorie intake, but it will give you a number that is fairly close and that’s where you’ll start.
Now, for the sake of this example, let’s say that the calculator said that you need 2.000 calories a day.
2. Let’s now see how much Protein, Carbs and Fat you will need to fit into those 2.000 calories. You will do this by weighing yourself. Now, whatever you weigh, that’s going to be your protein intake in grams.
Meaning, if you weigh 180lb, you need 180 grams of protein per day. I recommend that you go 10-20 grams higher on the protein, it’s what works for me personally, but you don’t have to do this, you are most likely going to be fine with 1 gram per pound of body weight.
Now that we figured out how much protein you need, let’s see how much should your daily fat intake be. We do this by multiplying your body weight (180lb for this example) by 0.4
That gives us 72 grams of fat per day.
To determine how much Carbs you need per day, you need to know this.
1 gram protein = 4 calories
1 gram carbs = 4 calories
1 gram fat = 9 calories
Meaning, if your protein intake is 180 grams (180x4calories) = 720 calories.
Your fat intake is 72 grams (72x9calories) = 648 calories
720 calories from protein + 648 calories from fat = 1368 kcal
Meaning that whatever calories are left to hit your daily calorie intake (2000 calories) should come from carbs.
In this scenario, you have 632 calories left for the day. As I told you before, there are 4 calories in 1 gram of carbs. So, your remaining 632 calories divided by 4 (calories) are 158 carbs.
So, your macros are:
180 grams protein
72 grams fat
158 grams carbs
If it looks complicated, go back and read it one more time, I promise it is not that complicated.
Anyways, this is just your starting point and you will need to modify this. The protein and fat intake will stay the same, but you need to figure out what your exact calorie intake is.
You will do this by weighing yourself every morning. Yes, every morning. Start on a Monday, then the following Monday calculate your average weight for the week. Do the same thing the following week and see if you’re losing or gaining weight.
The goal is to lose 2 pounds a week. If you are, keep going with the same calorie intake. If not, lower your calorie intake by 200 calories from carbs, remember that your protein and fat intake will stay the same.
If you don’t feel like cutting down on your carbs, you can always add cardio instead of lowering your calorie intake. You need 200 calories less, it doesn’t matter if you don’t eat them, or you burn them on the treadmill.
If this still looks too complicated, feel free to email me with any questions regarding calculating your macros, and I will be more than happy to respond and clarify it for you.