How to calculate your macros

Thinking about tracking your macros? Switching from a cutting phase to a lean bulk? Or just want to know your maintenance calories? This is a simple and effective way of calculating your calorie and macro nutrient needs whether you are bulking, cutting or just wanting to maintain your weight

What is my Total Daily Energy Expenditure (TDEE)?

Firstly, we need to calculate your TDEE. This step requires you to be honest about your activity levels (try not to exaggerate).

Take your body weight in lbs and multiply it by 14-17 depending on your level of activity.

if you have a sedentary job with little to no exercise you would multiply by 14.

if you work out 2-3 times a week but have a sedentary job multiply by 15.

if you have an active job and you workout 2-3 times a week or sedentary job but workout 4-6 times a week with high intensity multiply by 16.

if you have an active job and workout 4-6 times a week with high intensity multiply by 17.

*Example*

Jeff, a 170 lb waiter, weight lifts 3 times per week, would have a TDEE of:

170 x 16 = 2720 kcal.

So now we have your TDEE the next step is to workout the calories needed for your goal.

Bulking or Cutting?

This next step is quite simple. Simply take your TDEE and decide whether you want to gain weight or lose fat aka. bulking or cutting.

For bulking, you want to start off by adding 250-500kcal on top of your TDEE for a lean bulk (minimal fat gain), or more if you don't mind gaining a bit more body fat but bear in mind you can only build so much muscle so quick which is why a slow lean bulk is preferred.

For cutting, its pretty much the same as bulking but the opposite way around, you subtract 250-500 kcal from your TDEE.

Ultimately these are just estimates and it does vary from person to person. The best thing to do is to set your calories up as stated above and track your weight as soon as you wake up every morning (after going to the toilet) and take a weekly average. If you find you are gaining or losing weight too fast, lower your calories by 50-100.

*Example*

Jeff has a TDEE of 2720 kcal, he wants to lean bulk so he sets his daily calorie intake at:

2720+500= 3220 kcal

What are my macros?

Now that you have your calorie intakes for the day the next step is to work out the quantity of each macro nutrients you need to fill those calories. Each macro nutrient has its own caloric value per gram:

Firstly, you need to work out how much protein you need. It's recommend roughly 0.8-1.2 grams per lb body weight, the higher end is recommended for lean individuals on a cut for satiety and muscle retention reasons. If bulking, not as much protein is needed 0.8-1 gram per lb body weight is enough.

*Example*

A 170 lb male, bulking would set his protein intake at 136g minimum but decides to use the 1x multiplier, setting his protein intake at 170g . (680 kcal)

Fat is simple to work out, it's largely down to preference whether you prefer fattier foods, or higher carbohydrate foods.

To work out your fat intake you want between 0.3-0.6 grams per lb of body weight, entirely down to your preference of foods.

*Example*

Jeff the 170 lb weight lifter doesn't have much of a sweet tooth and prefers fattier cuts of meat in his daily diet would set his fat intake up towards 102g (918 kcal)

Lastly, carbohydrates you want to just fill in the remainder of your calories. So, work out the total remaining calories of your protein and fat combined and divide the calories by 4 which will give you your carbohydrate intake.

*Example*

Jeff currently has his total calories and macros of -

3220 kcal

170g Protein x 4 kcal = 680 kcal

102g Fat x 9 kcal = 918 kcal

1598 kcal

Total calories - protein+fat = carbohydrate kcal

3220 - 1598 = 1622 kcal

Knowing that there's 4kcal per 1g of carbohydrate

Carbohydrates

1622 / 4 = 405g

**Total macros for jeff**