How to Calculate Your Macros

I talk about macros every day. I went from not knowing what they were about a year and a half ago to parroting the phrase non-stop. Am an I expert yet? Absolutely not but I know enough to be effective. Consider me dangerous!

If you're new here, my expertise is explaining weight loss in an elementary proficiency. I hold no professional certifications however I successfully lost 35 pounds, increased my muscle mass, developed healthier, sustainable habits and have continued to maintain the loss.

I've written several blogs on macros but I have failed to articulate HOW TO CALCULATE THEM so here we are resolving that issue. If you're coming from TikTok, I am now filming often on this topic as it is the most requested feedback.

Here are the previous articles by yours truly:

WTF are Macros?

Counting Macros: One year recap

Revisiting the Macro Puzzle and Weight loss



Your macros are based off of the following stats:

  • Gender
  • Age
  • Height
  • Weight
  • Activity Level

Most likely, anyone providing you a baseline is using a 'calculator' that is doing all of the work. The one I like is Heathy Eater's free calculator.

These magical calculators take the above inputs and make assumptions about how many calories you burn in a day so that it can provide a baseline of macros. To lose weight, you must be at a caloric deficit.

The macro nutrients: carbs, fat and protein provide your caloric intake which is how many calories you can eat in a day. 

When I started off counting macros I was 160 lbs. (5'6"/ 35 yr active) and I was provided a baseline of:

  • 200g carbs
  • 120g protein
  • 50g fat

There are 4 calories in each gram of carb and each gram of protein with 9 calories in each gram of fat. Above equated to 1730 calories (200 x 4 +120 x 4 + 50 x 9). 

I'm flexing pretty hard as I spit out these math equations. Ha, just kidding! Just remember fat as more calories per gram, that's why the number is so much smaller than carbs and protein.

Now, how does the calculator guide grams or daily percentages of each macro?

Your input details + magical science  = your baseline


Carbohydrates are the body's main source of energy and are essential for optimal athletic performance. Lack of carbs will affect your mood as well. To calculate your carbohydrate intake, you should aim to consume 40-45% of your total daily calories from carbohydrates.

Fat is another important macronutrient that provides energy and helps support cell growth and function. To determine your fat intake, you should aim to consume 25-30% of your total daily calories from fat. 

Protein is an essential macronutrient that helps build and repair muscles. Protein is typically 30-40% of your daily intake. To calculate your protein intake, you should aim to consume 0.65-1 gram of protein per pound of body weight.  For example, if you weigh 150 pounds, you should consume between 120-150 grams of protein per day.

Again, the %'s all vary based on your input factors and goals.

If you're not very active, your carbs will be lower than someone who is active. This is the macro that is most likely to change.

What do you do next? Click on this link to the calculator I use or google free macro calculators. Truthfully answer the inputs.

Here are your steps:

  1. Get your baseline
  2. Measure and log your food
  3. Consistently follow your macros each day
  4. One cheat meal a week (wait 2-3 weeks if possible)
  5. Do not make adjustments until you've been consistent and not seen results (carbs is the first macro to adjust and only adjust one macro at a time)

If you want more information on macros, I sell my e-book which includes a 5 day workout program (gym and at-home versions). It also includes 25 pages of what I've learned about macros including meal ideas, tips, grocery lists and MyFitnessPal tips. Available here: Bicep Blonde Transformation Program


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