How To Calculate Your Macros | Simple!



Step 1: Find Your Goals
– Do you want to cut or bulk?

Step 2: Calculate Your Lean Body Mass
– Define your body-fat %
– Minus your weight from fat from total weight

Step 3: Multiply that by either 14 – 18
– Cutting times by 14
– Bulking times by 18

Step 4: Find Macros
– Protein = 1.1 gram / pound of LBM
– Fats = 15% – 25% of calories (calories * x% / 9 = Fats)
– Carbs = Left over calories / 4

Step 5: Track and Adjust

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