Here’s my long overdue, grossly oversimplified guide on how to work out your macros.
Simple right?
Here’s an example:
Jane’s calorie goal is 1800kcal
Her body weight is 160lbs
Fat:
160 x 0.3 = 48
Her goal for fat is 48g per day
48 x 9 = 432
Protein:
160 x 0.8 = 144
Her goal for protein is 144g per day
144x 4 = 576
Fat + protein
432 + 576 = 1008
Carbs:
1800 – 1008 = 792
792 ÷ 4 = 198
Her goal is 198g carbs per day.
Jane’s macro split is as follows:
Calories:1800
Fat:48
Protein:144
Carbs:198
She can of course move those figures around depending on her personal preference. Ie higher or lower them once she stays within her calorie goal.
This is a very basic explanation and like everything there is no perfect equation for you, it’ll take some trail and error for you to figure out what works.
Let me know if your enjoying my series on grossly simplifying answers to common questions and if it’s been helpful…
Love,
Belt