How to calculate your macros

Counting calories is good. Balancing your macronutrients is better. Two people with the same calorie intake can get radically different results depending on their breakdown of protein, fats, and carbs. This guide gives you a clear method to calculate your macros and apply them without the stress.

Steps

1

Calculate your TDEE

Everything starts with your total daily energy expenditure. Without this number, the macro breakdown makes no sense. Use the Mifflin-St Jeor formula or an online calculator. If your TDEE is 2,500 kcal, that's your budget to distribute.

2

Define your goal

Weight loss: subtract 300-500 kcal from TDEE. Mass gain: add 200-400 kcal. Maintenance: keep TDEE as is. The goal determines not only the calorie total but also the preferred macro ratios.

3

Set your protein intake

Protein is the most important macro to set first. Aim for 1.6 to 2.2 g/kg of body weight if you lift weights, or 1.2 to 1.6 g/kg for a moderately active person. For a 75 kg person bulking: 150 g of protein = 600 kcal.

4

Determine your fat intake

Fats are essential for hormones and vitamin absorption. Never go below 0.8 g/kg of body weight. A good starting point is 25-35% of total calories. For 2,500 kcal: 30% = 83 g of fat = 750 kcal.

5

Deduct the carbs

Carbohydrates fill the rest of your calorie budget. With 600 kcal of protein and 750 kcal of fat out of 2,500 kcal, there are 1,150 kcal left, or about 288 g of carbs. Carbs are the easiest to adjust based on hunger and activity.

6

Apply these macros to your meals

Distribute your macros over 3-4 meals. Each meal should contain a protein source, a complex carb source, and quality fats. No need to aim for perfection at every meal — it's the distribution over the day that counts.

Why macros matter as much as calories

Two 2,000 kcal diets can produce opposite results. A high-protein diet preserves muscle mass during a deficit, while a diet too low in fat disrupts hormone production. Macros determine the composition of what you lose or gain: fat, muscle, or a mix of both. This is particularly true during a physical transformation where every gram of protein counts.

Recommended ratios by goal

For weight loss: 30-35% protein, 25-30% fat, 35-45% carbs — high protein maintains muscle mass and satiety. For mass gain: 25-30% protein, 20-25% fat, 45-55% carbs — carbs provide the energy needed for intense training. For maintenance: 25-30% protein, 25-35% fat, 40-50% carbs. These ranges are starting points to be adjusted according to your individual tolerance.

Beyond counting: macro quality

Not all carbs are created equal: 50 g of brown rice doesn't have the same effect as a 50 g sugar soda. The same logic applies to fats (olive oil vs trans fats) and proteins (whole egg vs ultra-processed deli meats). Once your macros are calculated, prioritize whole, minimally processed food sources. Quality influences satiety, energy, and long-term health — factors that numbers alone don't capture.

FoodCraft Tip

Macro calculator

The FoodCraft macro calculator gives you your ideal breakdown in a few clicks, with pre-configured ratios for each goal. You can also manually customize the percentages.

Automatic recipe adaptation

FoodCraft's AI adaptation adjusts every recipe to your target macros. Too many carbs in a pasta recipe? The AI reduces the pasta portion, increases the vegetables, and adjusts the protein — in real time.

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Frequently asked questions

Do I have to count my macros for every meal?
No, aim for consistency over the whole day. There's no need to weigh every food to the gram — a reasonable estimate at each meal is enough to get good results. Consistency beats perfection.
Should I adjust my macros on training days?
This is an advanced option. If you train intensely, adding 30-50 g of carbs on training days can improve performance and recovery. Protein and fat stay stable.
Which macro should I cut first to lose weight?
First reduce carbs, especially added sugars and refined starches. Don't touch protein (you need it to preserve muscle) and maintain a minimum of fat for your hormones.
Does fiber count toward carbs?
Technically yes, fiber is a carbohydrate. But since it isn't absorbed, some people subtract it from the total (the 'net carbs' concept). If you're just starting out, don't overcomplicate it: count total carbs.
How long until I see results with the right macros?
Allow 2 to 4 weeks to observe measurable changes. The first few weeks often involve water weight variations that mask fat loss. Be patient and trust the trends over a month.

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