How To Calculate Your Macros For A Weight Loss And Muscle Gain Diet

If you care at all about weight loss, muscle growth, overall health or anything similar, then you probably know your diet is key.

While there are many factors dictating whether your diet will be successful (both in terms of its effectiveness and your ability to actually sustain it), the two most important factors are always going to be:

  • Your calorie intake.
  • Your macro-nutrient intake (aka macros).

we  going to show you exactly how to calculate your macros for an effective weight loss or muscle gain diet. It’s going to be quick and easy,we promise.

What Are Macros?

“Macros” is an annoyingly overused abbreviation for the word “macro nutrients,” which are the nutrients that provide the calories in the foods we eat.

There are four of them, although it’s the first three that will be getting the majority of our attention:

  • Protein. (1 gram = 4 calories)
  • Fat. (1 gram = 9 calories)
  • Carbs. (1 gram = 4 calories)
  • Alcohol. (1 gram = 7 calories)

So when you look at the nutritional information of a food and see the amount listed for “Calories,” that amount is the total combined calories from the protein, fat and carbs (and alcohol) in that serving of that food.


When you see the word macros over and over and over, again, this is all it’s referring to. Protein, fat and carbs.

Pretty simple so far, well, hang on, because that’s all about to change!How To Calculate Your Macros: The Two Options

Now that you know what macros are, it’s time to figure out how to calculate how much of each you should eat per day. To do this, you have two options.



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