How to Calculate Your Macros to Transform Your Body

learn to calculate your macros

Here’s how you can calculate macros yourself using the most popular formula for estimating how much energy you need each day.

If you’re new to counting macros, the word macros is just short for macronutrients (proteins, fats, and carbohydrates) and are the basis of all the calories you consume.

Before you read this make sure you’ve read the article What is Flexible Dieting? to ensure you understand the philosophy of counting macros and why learning to eat in a moderate fashion is often best.

Calculating and adjusting your daily macro goals is one of the most important aspects of a macro diet, so learning to do this is important to your success.

Starting out on a macros-based diet this seems a lot more complicated than it really is.

Your ability to calculate and adjust your macros correctly will largely determine whether or not you reach your physique goals.

Everybody is different (yes, you are a unique snowflake…) so calculating your macros is just the beginning. And even the most experienced macro coaches working with clients may do a few adjustments before they get it exactly right.

Each person’s metabolism, overall health, and lifestyle all play a vital role in how much energy we actually burn and how much of each macronutrient we should be eating.

But, starting with some solid guidelines, even if it isn’t quite right, can be a good start on your journey to dominate your goals and getting the body you want.

How to Manually Calculate Your Daily Macros


photo credit: JD Hancock via photopin cc

When getting started with counting macros the most important thing to calculate is your TDEE (Total Daily Energy Expenditure).

I’ve written more about that here, but basically, it’s the number of calories you burn in a day. Consistently eat less than this and you lose weight or eat more than this and you gain weight.

Please try out our Macro calculator here.

Basic Formula for Calculating Your TDEE (Daily Calories for Maintenance)

The Mifflin, M. D., St Jeor formula is one of the most popular and one of the most respected methods used to calculate your TDEE. Here is the formula used to calculate your Resting Energy Expenditure (REE), which is the energy it takes to run your body without any movement.

Here’s what the formula looks like.

For males:

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE

For females:

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = REE

Tip: Remember your high school math lesson about Order of Operations: (PEMDAS from left to right) when solving the equation for yourself.

Since most people don’t lie in bed all day doing absolutely nothing, we next have to figure out movement expenditure or TDEE

  • Sedentary
    Just normal everyday activity like a little walking, a couple flights of stairs, eating, talking, etc. (REE X 1.2)
  • Light activity
    Any activity that burns an additional 200-400 calories for females or 250-500 calories for males more than your sedentary amount. (REE x 1.375)
  • Moderate activity
    Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount. (REE x 1.55)
  • Very Active
    Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount. (REE x 1.725)

For those with varied exercise, a more fluid approach can be used. You use your sedentary TDEE as a base and then track your exercise allowing your TDEE to be adjusted based on the amount of exercise you do on a given day. However, this does make tracking your macros a little more difficult. 

A typical TDEE equation could look like this:

Let’s say you’re a 29-year-old, 183 cm, 88 kg, very active male.

Here’s your equation with results rounded to nearest whole number:

(10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE) x 1.725 = TDEE

10 x 88 + 6.25 x 183 – 5 x 29 + 5 = REE

880 + 1144 – 145 + 5 = 1884 (REE)

1884 x 1.725 = 3250 (Very Active TDEE)

Your TDEE would be around 3,250 Calories.

  • Eat more than this = weight gain.
  • Eat less than this = weight loss.
  • Eat this amount = weight maintenance.

As I mentioned, it’s sometimes not as black and white for all people, but for simplicity’s sake let’s imagine it is.

How to Calculate Macros for Fat Loss (Weight Loss)

If you want to lose weight I recommend dropping your overall calories by no more than 20% to start with – So in the example, this would take the guys calories from 3,250 to 2,600 for weight loss.

3,250 – (3250 x .20) = Weight Loss TDEE

How to Calculate Macros for Weight Gain/ Building Muscle

If you’re looking to gain weight then add 20% calories to your overall intake. So in the example, this would take the guys calories from 3,250 to 3,900 for weight gain.

3,250 + (3250 x .20) = Weight Gain TDEE

Hate all the math? We do all of this for you with our Online Macro Calculator.

With this knowledge alone you could get started towards your goal. Counting calories can be a very effective way to lose weight (here are some stories of others who’ve done this).

I’ve found losing weight and losing fat can be two different things (you can lose muscle too), hence the importance of measuring each macronutrient.

Basic Formula Exceptions

  1. The Very Lean
    For those with very little body fat and a high proportion of lean body mass, the standard IIFYM formula isn’t best. The standard formula factors in an average body fat percentage, so those with below-average will have a lower TDEE calculated with the standard formula than would be typical. Muscle tissue burns more calories even at rest, therefore, should be accounted for. When using our macronutrient calculator, simply use the “Lean Mass” setting. This switches to McArdle, Katch Formula which is the most accurate for those with low body fat.
  2. The Obese
    Just like the very lean, the very heavy have an above-average body fat percentage and this also skews the standard formula’s results. Fat tissue isn’t active tissue and requires very little energy to maintain itself. For obese individuals, total fat weight should be considered in the equation. Here’s a more in-depth article that discusses how counting macros works for obese individuals.

How to Calculate Macros from Calories

So you’ve got your TDEE sorted. Now let’s figure out the macronutrient ratios that will make up your diet.

Here are the calorie values for each macronutrient:

  • 1g Protein = 4 Calories
  • 1g Carbohydrate = 4 Calories
  • 1g Fat = 9 Calories

How to calculate how much protein you need daily based on your weight and/or to build muscle.

Protein is essential for the growth of new tissue as well as fixing broken tissue – like what happens when you work out. Protein should be your new best friend if you want to gain or maintain muscle.

Here’s how to calculate how many of your calories should be devoted to protein. 

  • When already lean and lifting heavy for bodybuilding use a measure of 1 g of protein per pound of bodyweight.
  • Most people can use a more balanced approach and use .825 g protein per pound since most people are carrying fat tissue which skews the “1 gram per pound rule.”
  • For people with a lot of excess fat weight, use .65 grams per pound of body weight.

Here’s a more detailed article about daily protein amounts and how to eat more of it.

So if our individual weighs 195lbs (88 kg), and they are doing a moderate weight training program, then their protein intake will be 161 grams.

How to calculate how much fat you need.

Next, let’s calculate fat. Fat has been demonized as the reason most of us are, well, fat. But that’s simply not true.

Healthy Fats can be incredibly beneficial for hitting your body composition goals, but they also affect our hormones – too little fat in our diet can be very harmful.

After a bit of research (and again, there are a lot of opinions out there) I designate 25% of overall TDEE calories to fat. This may be adjusted, but this is the starting point. Some people can opt for 30% especially if you are coming from a higher fat diet like Paleo or Atkins.

To figure out 25% of Overall TDEE:
3,250 Calories x 0.25 ( = 812.5 Calories) divided by 9 (9 calories per gram of fat) = 90.27g Fat (which I’d round down to 90 g).

How to calculate how many carbs (carbohydrates) you need each day.

calculate macros

If there’s one thing the Macros/Flexible Dieting community of the world agrees on it’s this: We love carbs!

Think of all your favorite foods and chances are they are high in Carbohydrates. Your body uses carbohydrates to make glucose which is the preferred fuel or energy that our bodies run off of. They’re what keeps us going.

Fiber, which is important to track if you want to be healthy, is also a carbohydrate but doesn’t deliver calories.

We’ve now sorted protein and fats, but how many carbs do we eat? We allocate the rest of our calories (originally calculated from our TDEE) to Carbohydrates.

We started with 3,250 Calories. We allocated 644 calories (161 g) to Protein, 813 calories (90 g) to Fat and we now allocate the rest, 1793 calories, to Carbohydrates.

Since 1g of Carb equals 4 calories we divide 1793 by 4 and get 448 g Carbohydrates.

Final Macros: 161 g Protein, Fat 90 g and 448 g Carbohydrates for this guy to maintain his current weight.

Utterly Confused?

Just go and use our TDEE and Macros Tool. The calculator allows these variables to be tweaked. We also offer custom macros and coaching from our certified coach. Your coach will analyze all your stats and lifestyle factors to dial in your macros as accurately as possible.

Convert Grams to Calories?

If you ever need to convert your macro grams back to calories, it’s pretty simple. Remember above when we listed the calorie value for each of the 3 macros?

  • 1g Protein = 4 Calories
  • 1g Carbohydrate = 4 Calories
  • 1g Fat = 9 Calories

So you simply multiply the number of grams by the calorie value given.

  • 9 grams of protein would have a calorie value of 36. (9×4=36)
  • 9 grams of carbohydrates would have a calorie value of 36. (9×4=36)
  • 9 grams of fat would have a calorie value of 81. (9X9=81)

So How Do I Track My Macros?

1. Use a macro tracking app

  • For beginners we recommend [eafl id=”32444″ name=”My Food Diary” text=”My Food Diary”] – it has one of the clearest and easiest food searches around.
  • Also popular is MyFitnessPal ([eafl id=”2853″ name=”MyfitnessPal” text=”iOS”] / [eafl id=”2854″ name=”myfitnesspal android” text=”Android”]) – see our tutorial.
  • Another option is MyMacros+ which allows for multiple sets of macros for different activity days. – see our tutorial.

2. Buy a Food Scale

A lot of nutritional information is available on food packaging, however, a scale will ensure you accurately track what you eat.

Here’s how to weigh and measure your food intake with one.

And that’s it. Do the above and you will be well on your way to getting started with Flexible Dieting. As I mentioned the above guidelines aren’t perfect. But it’s a starting place.

So get started and adjust as needed!

Accelerate Your Diet and Fitness Goals with My Macro Solution System

Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!


  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. URL
  • Tipton, K., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth.
  • Fogelholm, M., Anderssen, S., Gunnarsdottir, I., & Lahti-Koski, M. (2012). Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations: a systematic literature review. Food & nutrition research, 56.
Ted Kallmyer BA, M.Ed., is an ISSA certified Specialist in Fitness Nutrition, Certified Trainer, the author or Healthy Eater, and a professional nutritional coach. If you need help reaching your weight loss/fitness goals see his personal coaching options.
Last Updated: December 21, 2020


  1. Joseph DRINKWATER 6 months ago

    Hello. If I have hit my MACRO calories IN target for the day but my calories OUT is 500 Calories higher due to my exercise. What do I do? Going forward?Exercise less? Or Eat more?

    • Ted Kallmyer (Certified Macro Coach) 6 months ago

      Hey Joseph, Did you already calculate for exercise when you did your initial calculations?

  2. Sara 9 months ago

    Just want to thank you for this information! I am working with a nutrition coach but wanted to learn more about the macros she set for me. This article was extremely helpful and easy to understand.

    • Ted Kallmyer (Certified Macro Coach) 9 months ago

      Great to hear that, glad it was helpful and all the best with achieving your goals!

  3. Rachel Higel 10 months ago

    What’s the difference between those weight and lose 10%?

    • Ted Kallmyer (Certified Macro Coach) 10 months ago

      Hi Rachel, “lose” is a calorie deficit of 20% while “lose 10” is a calorie deficit of just 10%.

      • Rachel Higel 10 months ago

        Ok so if I’m on the lower end of body fat and I’m trying to tone would I being correct in thinking that I would do 10% deficit? Thank you in advance for the assistance.

        • Ted Kallmyer (Certified Macro Coach) 10 months ago

          Yes, that is a good starting point.

  4. Ken

    What if I want to lose fat but gain muscle too? What should the calculations be?

    • Ted Kallmyer (Macro Coach)

      Hi Ken, A good starting point is deducting 10% instead of 20%. This can help provide a little more nutrition to your muscle tissue.

  5. Paige Wilkins

    I wish there was a macro app where I can preplan my week with my workouts so I can see the day and not have to do the math in my ahead to adjust for rest days. Any suggestions?

    • Ted the Macro Coach

      Hi Paige, MyMacros+ allows for a rest day set and a workout day set. MyfitnessPal premium also lets you do this as well.

    • Adrienne 3 months ago


  6. Livia

    I’m 35 y, 5.5h, 68kg , work out 3 times a week.
    I want to loose weight 10kg in a short time
    How can I calculate my macros?
    How many cal should I take?
    Thank you

  7. Aparna Jethwa

    Hi my Waight is 56 and height is 5 feet age is 48
    How many calories I should eat

  8. Ally

    Hello. I’m a 27 yo female and my calculation is as follows: (10 x 73.75) + (6.25 x 160.02) – (5 x 27) – 161 = 1441.63 REE. I workout about 4x a week (cardio, weight training, spin) and expend around 500 calories in exercise in one week. What level of activity would you classify that as (sedentary, light, moderate etc.)? In other words, what is my TDEE? I plan to subtract this by 20% for fat loss.

  9. Fiona

    For the carb intake is that total carbs or net digestable carbs?

    • Ted Kallmyer

      Most just track total carbs because of the many ways fiber is handled on nutritional labels.

  10. Betty

    Hi, what macro ratio can you recommend for the Endomorp like me. Im female, 35 yrs old, 165cm. Moderately active.

    • Ted Kallmyer

      Hi Betty, I would recommend starting with the ratios and calorie deficit suggested above.

  11. Raj