How to Calculate Your Macros (and Actually Stick to Them)

If you’re serious about changing your body, whether that’s building lean muscle, dropping fat, or simply fueling your workouts better, it starts with one thing: understanding your macros.

Macros (short for macronutrients) are the protein, carbs, and fats that make up everything you eat. Learning how much of each your body needs takes the guesswork out of eating and gives you a blueprint to hit your goals without feeling lost or restricted.

Here’s a simple step-by-step guide to get you started.

Step 1: Figure Out Your Daily Calories

Before you break down macros, you need to know your calorie baseline. This is your Total Daily Energy Expenditure (TDEE)—the number of calories your body burns in a day.

👉 Use a calculator like tdeecalculator.net or estimate by factoring in your age, weight, height, and activity level.

Example: A 150 lb woman who trains moderately = ~2,100 calories/day to maintain weight.

Step 2: Pick Your Goal

Once you know your maintenance calories, set your direction:

  • Fat loss → subtract 250–500 calories/day

  • Muscle gain → add 250–500 calories/day

  • Maintenance → stay right at your TDEE

⚠️ Keep changes gradual. Extreme cuts (or surpluses) usually backfire.

Step 3: Break Down the Macros

Now comes the fun part: dividing calories into protein, carbs, and fats.

  • Protein: Aim for 1.0–1.2g per pound of bodyweight

    • Supports muscle recovery and lean mass

    • 150 lb = 150–180g protein/day

  • Fat: 20–30% of total calories

    • Essential for hormones and brain function

    • Example: 25% of 2,000 cals = 55g fat/day

  • Carbs: Fill in the rest

    • Your main energy source, especially for training

    • Great for fueling performance and recovery

💡 Quick math:

  • Protein & Carbs = 4 calories per gram

  • Fat = 9 calories per gram

Step 4: Track & Adjust

Macros only work if you actually track them.

✅ Use apps like MyFitnessPal or Carbon
✅ Be honest (yes, sauces and oils count)
✅ Check progress weekly and adjust by 5–10% if needed

Step 5: Make Macros Work for You

The beauty of macros is flexibility. You don’t have to give up your favorite foods—you just fit them into your plan.

Final Thoughts

Your macros are your roadmap. Once you know your numbers, you’ll eat with purpose—fueling fat loss, muscle gain, or maintenance without the guesswork.

Need help dialing in supplements to match your nutrition? Swing by Exile Performance Nutrition and we’ll help you build a stack that makes hitting your goals easier!