How to Calculate Your Macros
- Iconiq Creative
- Mar 9
- 3 min read
Updated: Mar 22
Macronutrients (Macros): Protein, carbohydrates, and fats. They fuel your body and impact weight loss, muscle gain, or maintenance.
Step 1: Find Your TDEE: Your Total Daily Energy Expenditure (TDEE) tells you how many calories you burn daily.
Step 2: Set Your Macro Ratio: Adjust the percentage of protein, carbs, and fats based on your goals.
Step 3: Track and Adjust: Use apps or food logs to monitor your intake and tweak as needed.
Common Mistakes: Misjudging portion sizes, not adjusting for activity level, ignoring fiber intake.
1. What Are Macros and Why Do They Matter?
Macros refer to the three primary nutrients in your diet:
Protein (4 calories per gram) – Essential for muscle growth and repair.
Carbohydrates (4 calories per gram) – The body’s primary energy source.
Fats (9 calories per gram) – Crucial for hormone function and energy storage.
While calories determine weight changes, macro balance influences body composition, energy, and overall performance.
2. How to Find Your Total Daily Energy Expenditure (TDEE)
Before setting macros, you need to know how many calories you burn daily. This is your Total Daily Energy Expenditure (TDEE), which includes:
Basal Metabolic Rate (BMR) – Calories burned at rest.
Activity Level – Exercise, walking, and other movement.
Thermic Effect of Food (TEF) – Energy used for digestion.
TDEE Formula Example
For a 30-year-old, 70kg (154 lbs), 175cm (5’9”) male:
BMR (Mifflin-St Jeor Formula): 1,665 kcal
Light Activity (1.375 multiplier): ~2,286 kcal TDEE
Or you can use our TDEE Calculator here
Your TDEE changes if your weight or activity level shifts so remember to re-calculate and adjust as your weight and activity changes.
3. The Macro Breakdown: How to Divide Your Calories
Once you know your TDEE, divide your calories into macros based on your goal:
Goal | Protein | Carbs | Fats |
Fat Loss | 40% | 30% | 30% |
Muscle Gain | 30% | 50% | 20% |
Maintenance | 30% | 40% | 30% |
Example Calculation (2,000 kcal diet for fat loss)
Protein (40%): 800 kcal / 4 = 200g
Carbs (30%): 600 kcal / 4 = 150g
Fats (30%): 600 kcal / 9 = 67g
Adjust based on personal preference and response.
4. Adjusting Your Macros for Your Goals
Fat Loss:
Prioritize protein to prevent muscle loss.
Lower carbs, but keep enough for energy.
Keep fats moderate to maintain hormone function.
Muscle Gain:
Higher carbs to fuel workouts and recovery.
Moderate fats to avoid excessive calorie surplus.
Maintenance:
Balanced approach to sustain weight.
Adjust based on activity level.
When to Adjust Macros
Weight loss stalls: Reduce carbs/fats slightly.
Feeling fatigued? Increase carbs.
Not gaining muscle? Up protein and carbs.
5. Macro Tracking: Tools and Apps to Use
Best Macro Tracking Apps
MyFitnessPal – Large food database, barcode scanner.
Macro Factor – More accurate micronutrient tracking and it adjusts for you
Manual tracking works too: Use a food scale and log entries in a journal.
6. Common Mistakes and How to Fix Them
1. Misjudging Portion Sizes
Solution: Weigh food with a digital kitchen scale.
2. Ignoring Fiber Intake
Solution: Get 25-30g fiber daily for digestion.
3. Overcomplicating the Process
Solution: Stick to basic whole foods.
4. Not Adjusting for Activity
Solution: Increase macros if training intensity rises.
7. Frequently Asked Questions (FAQs)
How often should I recalculate my macros?
Every 2-4 weeks, especially after weight changes.
Do macros matter more than calories?
Calories control weight, but macros affect performance and muscle retention.
Can I lose weight without tracking macros?
Yes, but tracking improves accuracy and results.
How do I measure my food correctly?
Use a food scale rather than eyeballing portions.
Do I need supplements for hitting macros?
Not necessary—whole foods should cover your needs.
Tracking macros helps you optimize weight loss, muscle gain, and performance. Start simple, track accurately, and adjust as needed!