How to Actually Calculate Your Macros (Without Overcomplicating It)

Nutrition isn’t magic — it’s math.
Once you know your macros (protein, carbs, fats), you control the results you get.
Lose fat. Build muscle. Perform better.
No guessing. No hoping. Just execution.

Step 1: Find Your Maintenance Calories

Quick + dirty formula:

• Bodyweight (lbs) × 14–16 = Maintenance calories
  (14 if you're sedentary, 16 if you're very active.)

👉 Example:
180 lbs × 15 = 2700 calories/day to maintain weight.

Step 2: Set Your Protein Intake

• Goal: 0.8–1.2g protein per pound of bodyweight

• Why: Protein drives muscle growth, fat loss, and recovery

👉 Example:
180 lbs × 1 = 180g protein/day

Step 3: Set Your Fat Intake

• Goal: 0.3–0.5g fat per pound of bodyweight

• Why: Hormone health, joint health, satiety

👉 Example:
180 lbs × 0.35 = 63g fat/day

Step 4: Fill in the Rest with Carbs

• After protein and fats, the rest of your calories = carbs

1g protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories

👉 Example:

• 180g protein = 720 calories

• 63g fat = 567 calories

• 2700 - (720 + 567) = 1413 calories left for carbs

• 1413 ÷ 4 = 353g carbs/day

Step 5: Adjust Based on Goals

• Fat Loss: Subtract 250–500 calories

• Muscle Gain: Add 250–500 calories

Small adjustments > huge swings.

Action Steps:

✅ Calculate your maintenance
✅ Set protein, fat, and carbs
✅ Track for 7 days to see real data

You won’t have to count forever. As a matter of fact, you shouldn’t! But doing it for a while is like a deep dive into nutrition, macros and what you’re body needs.

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