Macros shouldn’t be a secret, and we don’t gate-keep with Achieve Nutrition! When it comes to improving body composition, fueling workouts, and feeling your best, understanding how to set your macronutrients (protein, carbs, and fats) is key. While hiring a coach can take the guesswork out of the process, you can absolutely calculate your own macros with a little knowledge and some trial and error. If you give this a try and find that the accountability is something you really need, click here. One of our Achieve Nutrition coaches would love to help you!
Step 1: Determine Your Calorie Needs
Your macronutrients are a breakdown of your total daily calorie intake. Start by estimating your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns in a day, including activity. There are plenty of online TDEE calculators (like this one), but a simple equation is:
TDEE = Basal Metabolic Rate (BMR) + Activity Level
Your BMR is the number of calories your body needs at rest, and your activity level includes exercise and daily movement. A great way to estimate your BMR is to take your current bodyweight and multiply by 10. To include your activity level, you can multiple by a slightly higher number. This is outlined below based on goal.
- Fat loss: Multiply current weight by 10-12
- Maintenance: Multiply current weight by 13-15
- Muscle gain: Multiply current weight by 16-18
Step 2: Set Your Protein Intake
Protein is the foundation of your macros, helping with muscle repair, satiety, and recovery. Our initial guideline is to set your protein at 1g per pound of target bodyweight.
Step 3: Set Your Fat Intake
Fat is crucial for hormone function and overall health. A good starting point is 20-35% of total calories from fat.
Fat has 9 calories per gram, so for a 2,000-calorie diet, 20-30% from fat would be 44-67g of fat per day.
Step 4: Allocate Remaining Calories to Carbs
Carbs provide energy, especially for workouts. Once protein and fat are set, fill in the rest of your calories with carbohydrates. As a reminder:
- Protein = 4 calories per gram
- Fat = 9 calories per gram
- Carbs = 4 calories per gram
To calculate carbs, you subtract protein and fat calories from your total intake.
For example:
- If you eat 150g protein (600 calories) and 60g fat (540 calories) on a 2,000-calorie diet, you’d have 860 calories left for carbs.
- Divide by 4 to get 215g of carbs per day.
Step 5: Track, Adjust, and Refine
Start tracking your intake using an app like MyFitnessPal. Give your body 2-4 weeks to respond, then adjust as needed. If you’re not seeing results:
- For fat loss: Decrease calories slightly, primarily from carbs or fats.
- For muscle gain: Increase calories gradually, mainly from carbs.
- For performance and energy: Ensure carbs are supporting training and recovery.
Final Thoughts
Setting your own macros is a powerful tool, but it requires consistency and patience. These numbers are a starting point, not a rulebook—adjust as needed based on your progress, energy levels, and how you feel. If you want more guidance, working with us at Achieve Nutrition can provide personalized adjustments and accountability to help you reach your goals faster!
