How to Calculate Your Macros for Fat Loss or Muscle Gain

What Are Macros?

Macronutrients ("macros") are the three types of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each gram provides calories: protein = 4 cal, carbs = 4 cal, fat = 9 cal.

Step 1: Calculate Your BMR

BMR (Basal Metabolic Rate) is how many calories your body burns at complete rest. The most accurate formula is Mifflin-St Jeor:

Men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

Women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Step 2: Calculate Your TDEE

TDEE (Total Daily Energy Expenditure) = BMR × Activity Multiplier:

• Sedentary (desk job): BMR × 1.2
• Light exercise (1-3 days/week): BMR × 1.375
• Moderate exercise (3-5 days/week): BMR × 1.55
• Heavy exercise (6-7 days/week): BMR × 1.725

Step 3: Set Your Calorie Target

• Fat loss: TDEE - 500 calories (lose ~0.5kg/week)
• Maintenance: TDEE exactly
• Muscle gain: TDEE + 200-300 calories

Step 4: Split Into Macros

• Protein: 1.8-2.2g per kg of body weight (higher for muscle gain)
• Fat: 25% of total calories ÷ 9 = grams
• Carbs: Remaining calories ÷ 4 = grams

Example

70kg male, moderate exercise, fat loss goal:

• BMR: ~1,700 cal
• TDEE: 1,700 × 1.55 = 2,635 cal
• Target: 2,635 - 500 = 2,135 cal
• Protein: 70 × 1.8 = 126g (504 cal)
• Fat: 2,135 × 0.25 ÷ 9 = 59g (534 cal)
• Carbs: (2,135 - 504 - 534) ÷ 4 = 274g