Easiest Way to Calculate Your Macros

There’s a lot of articles out there for how to calculate your macros. But a lot of them are very wordy and try to explain everything as you go through it. Not this article.

One thing: you will need to have an estimate of your body fat. For a quick reference click here.

If you want to learn about flexible dieting and the whole “tracking macros” diet then click here. 

If you’re specifically looking for weight loss advice then, after completing this, go read our guide on weightloss here.

Now, let’s get to it.

Total Daily Energy Expenditure Calculator

This calculator will give you an estimate of your total daily energy expenditure (TDEE), also called your “maintenance” calories. Keep in mind that these estimates are expected to be correct within +/- 200 calories for the majority of people. This calculator provides two estimates using the popular Katch-McArdle formula and a simple weight-based formula. You can pick whichever you prefer to use.

Now that you know your TDEE you can adjust it based on your goals. You can read more about fat loss here, and muscle building here. In the meantime here’s a quick reference.

  • If you’re cutting weight multiply your TDEE by 0.75 – That is your new calorie goal.
  • If you’re bulking multiply your TDEE by 1.15 – That is your new calorie goal.

Macro calculator

Once you know your calorie goal you can enter it into this calculator to figure out your macronutrient split.


That’s it.