How to Calculate Your Macros (Based on BMR)
So you’ve got your BMR… now what? 👇
Here’s how to turn it into a full macro breakdown for fat loss, maintenance, or muscle gain:
🔹 STEP 1: Calculate TDEE
Multiply your BMR by your activity level:
Sedentary: BMR × 1.2
Lightly active: × 1.375
Moderate (3–5x/week): × 1.55
Very active (6–7x/week): × 1.725
This gives you your maintenance calories (aka TDEE).
🔹 STEP 2: Adjust for Your Goal
Fat Loss: TDEE − 300 to 500
Maintenance: Keep as-is
Muscle Gain: TDEE + 200 to 300
🔹 STEP 3: Set Your Macros
✅ Protein: 2–2.2g per kg body weight
✅ Fat: 0.8–1g per kg (lower for fat loss)
✅ Carbs: Fill the rest of your calories
📊 Protein & carbs = 4 cal/g
📊 Fats = 9 cal/g
My current macros for building muscle and at a slight surplus are 2700cals, 380g of carbs, 60g of fat, and 160g of protein 💪🏼
Understanding how to calculate your macros can greatly enhance your fitness journey. Start by determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation, which factors in weight, height, age, and gender. For women, the formula is: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161. For men, it’s: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5. Once you have your BMR, the next step is to find your Total Daily Energy Expenditure (TDEE). This is calculated by multiplying your BMR by an activity level multiplier based on your lifestyle. Factors include sedentary, lightly active, moderately active, and very active. This number reflects the calories needed to maintain your weight. Depending on your specific goals, adjust your caloric intake accordingly. For fat loss, consider reducing your TDEE by approximately 300 to 500 calories, while for muscle gain, adding 200 to 300 calories can be beneficial. Adequate protein intake is crucial for muscle health, and aiming for 2–2.2 grams per kilogram of body weight can enhance muscle recovery and growth. Now you are equipped with the knowledge to calculate and adjust your macros, enabling you to reach your body composition goals effectively. Don't forget the importance of tracking and adapting your intake as your body changes over time!
you look great and beautiful