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How to Calculate your Macros
Step 1. Determine your Total Daily Energy Expenditure
(TDEE)
Use the Mifflin-St Jeor equation (does not require your body fat %)
= BMR x AF (activity factor)
For Men:
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For Women:
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 age (years) – 161
Multiplied by an activity factor
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Sedentary: 1.15
-
Lightly Active: 1.2-1.35
-
Moderately Active: 1.4-1.55
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Very Active: 1.6-1.75
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Extra Active: 1.8-1.95
Too much math? ...Just use our TDEE calculator below.
Step 2.
Determine Macronutrient Profile
Step 2. Determine How Much Protein, Carbs, & Fats
1 gram of Protein = 4 calories (kcal)
1 gram of Carbohydrates = 4 calories (kcal)
1 gram of Fats = 9 calories (kcal)
Now determine the number of grams of each macronutrient by deciding what percentage of your TDEE calories will come from proteins, carbs, and fats.
40/40/20 Split
40% Protein (P)
40% Carbohydrate (C)
20 % Fats (F)
TDEE = 2500 calories
P = 2500 x 40% = 1000 calories
Divide by 4.
1000 calories / 4 calories per gram = 250 grams protein
P: ~ 250 grams
C: ~ 250 grams
F: ~ 56 grams
40/50/10 Split
40% Protein (P)
50% Carbohydrate (C)
10 % Fats (F)
TDEE = 2500 calories
P: ~ 250 grams
C: ~ 313 grams
F: ~ 28 grams
35/50/15 Split