Riot Rhett Fitness

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How to Calculate Your Macros: A Step-by-Step Guide for Weight Loss, Performance, or Building Muscle written in layman's terms.

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What Are Macros, and Why Should You Care?

Macros, short for macronutrients, are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. These are the building blocks of your diet and determine how your body looks, feels, and performs.

Tracking macros isn’t just for bodybuilders or fitness fanatics—it’s for anyone who wants to achieve specific goals, like losing weight, improving athletic performance, or building muscle.

In this guide, I’ll show you how to calculate your macros step-by-step and tailor them to your specific goal. No complicated math or jargon—just practical advice you can use today.

Step 1: Understand Your Total Daily Energy Expenditure (TDEE)

Your TDEE is the number of calories you burn in a day, including all activities like walking, working out, and just staying alive. To calculate your TDEE:

  1. Find Your Basal Metabolic Rate (BMR): Use the Mifflin-St Jeor Equation:

    • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5

    • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

    Example for a 180 lb (81.6 kg), 5’9” (175 cm), 30-year-old man:
    BMR = (10 × 81.6) + (6.25 × 175) − (5 × 30) + 5 = 1,764 calories/day

  2. Multiply by Your Activity Level:

    • Sedentary (little to no exercise): BMR × 1.2

    • Lightly active (light exercise 1-3 days/week): BMR × 1.375

    • Moderately active (moderate exercise 3-5 days/week): BMR × 1.55

    • Very active (hard exercise 6-7 days/week): BMR × 1.725

    • Extremely active (physical job or intense training): BMR × 1.9

    Example for moderate activity:
    TDEE = 1,764 × 1.55 = 2,733 calories/day

Step 2: Choose Your Goal

Now that you know your TDEE, adjust it based on your goal:

  • Weight Loss: Subtract 500–750 calories from your TDEE.

  • Maintenance: Stick to your TDEE.

  • Muscle Gain: Add 250–500 calories to your TDEE.

Example for weight loss:
TDEE (2,733) − 500 = 2,233 calories/day

Step 3: Divide Your Macros

Here’s how to calculate your protein, carbs, and fats:

1. Protein (4 calories per gram):

  • Protein is crucial for muscle repair and growth.

  • General guideline: 0.8–1.2 grams of protein per pound of body weight.

Example for a 180 lb person aiming for 1 gram/lb:
Protein = 180 grams = 720 calories/day

2. Fat (9 calories per gram):

  • Fats support hormone production and overall health.

  • General guideline: 20–30% of your total calories.

Example at 25% of 2,233 calories:
Fat = 2,233 × 0.25 = 558 calories/day ÷ 9 = 62 grams of fat

3. Carbs (4 calories per gram):

  • Carbs fuel your workouts and daily activities.

  • Use remaining calories for carbs.

Example:
Total calories = 2,233
Calories from protein = 720
Calories from fat = 558
Calories left for carbs = 2,233 − (720 + 558) = 955 calories ÷ 4 = 239 grams of carbs

Macro Examples for Different Goals

1. Weight Loss

  • Protein: 1 gram per pound of body weight.

  • Fat: 20–25% of total calories.

  • Carbs: Use remaining calories.

Example for a 180 lb person (2,233 calories):

  • Protein: 180g (720 calories)

  • Fat: 50g (450 calories)

  • Carbs: 265g (1,063 calories)

2. Athlete (Performance-Focused)

  • Protein: 0.8–1 gram per pound of body weight.

  • Fat: 20–25% of total calories.

  • Carbs: Higher percentage of remaining calories.

Example for a 180 lb person (2,733 calories):

  • Protein: 180g (720 calories)

  • Fat: 60g (540 calories)

  • Carbs: 368g (1,473 calories)

3. Muscle Gain (Bodybuilder)

  • Protein: 1–1.2 grams per pound of body weight.

  • Fat: 25–30% of total calories.

  • Carbs: Use remaining calories.

Example for a 180 lb person (3,000 calories):

  • Protein: 200g (800 calories)

  • Fat: 83g (750 calories)

  • Carbs: 363g (1,450 calories)

Step 4: Track and Adjust

Start tracking your food using an app like MyFitnessPal. Consistency is key, but don’t stress over minor fluctuations. Monitor your progress every 2–4 weeks and adjust:

  • If you’re not losing fat, reduce carbs or fat slightly.

  • If you’re not building muscle, add calories, focusing on carbs.

Step 5: Bonus Tips for Success

  1. Plan Ahead: Meal prep and log your meals in advance.

  2. Stay Consistent: Even small deviations add up.

  3. Supplement Wisely: Consider whey protein, fish oil, or creatine to fill gaps.

  4. Hydrate: Drink plenty of water to support digestion and recovery.

Final Thoughts

Calculating your macros isn’t as daunting as it sounds. Once you set them, it’s just a matter of sticking to your plan and making adjustments as needed. Whether you want to lose weight, boost performance, or pack on muscle, knowing your macros gives you the tools to take control of your results.

If you’re ready to take your nutrition and fitness to the next level but need guidance, I’m here to help. Let’s crush those goals together.