Calculate macros for cutting

Fat is an indispensable macronutrient, even during a cut. We recommend you get 25-30% of your daily calories from fat while cutting to keep hormone levels normal and aid the absorption of vitamins and nutrients in your diet Here's how to calculate your (carb) cutting macros - subtract your fat and protein calories from your total daily intake, using nine calories per gram of fat and four calories per gram for protein and carbs. Here's an example, based on a daily intake of 2000 calories: This would break down into 160 grams of protein 67 grams of fa Best Macros For Cutting - 40/40/20 Macro Split The 40/40/20 macro ratio is great for cutting. 40% of your calories will be from protein, 40% from carbs, and 20% from fat. This macro percentage split is a very popular macro percentage split among the fitness community

Multiply your body weight (in pounds) by 13 or 14 and you'll get the number of calories you need to consume daily for cutting. So, for a 160 lbs individual, the daily calorie intake would be around 2080 (160 x 13) or 2240 (160 x 14). However, this may not be the exact number for everyone To make a Macro adjustment to get your body weight change on track If you are cutting, multiply the amount you are off your weekly weight change target by 500 kcal (or 1100 kcal for those using kg). Add or subtract that from your caloric intake each day accordingly. Here are some examples In recent years, a dietary approach called IIFYM, or if it fits your macros, has taken the fitness world by storm. Also known as flexible dieting, it turns old-school, calorie-based dieting on its head by focusing instead on the amount of protein, carbohydrates, and fats making up those calories

How To Calculate Macros For Cutting Diet (3 simple steps)

TDEE and Macros Cutting Calculator For Lifters Gravitu

Terms and Conditions. Copyrights © 2021 Anna Victoria. All rights reserve The ' Leangains ' calculator (also known as the ' lean bulk calculator ') uses the equation recommended in the book The Leangains Method to estimate your daily calorie and macronutrient needs. This calculator is ideal for those who are trying to lean bulk or cut

Calculating Macros. First, it's best to start by calculating your daily calorie needs.Because you can't burn fat if you overeat and you can't gain muscle if you undereat - regardless of what your macros are!. From there, we will find your macros as a percentage of calories.Then simply convert from calories to grams to get your daily targets.. Aim to get at least 1 gram of protein per pound of lean body mass for maintenance. Or based on existing research, you should aim to get roughly 0.8 to 1.2 grams of protein per pound of body weight. For example: A 200-pound adult should get 160 to 240 grams of protein a day while cutting Calculating these numbers will give you the number of macros you need to maintain your weight. Our calculator adds 20% to your final calorie total if you are bulking, and subtracts 20% from your final calorie total if you are cutting. These totals should be used as a starting point only Macro for Cutting in Four Simple Steps Setting macros for cutting really isn't complicated on paper. You just start with the totally calorie allotment, then set protein, then set fat and finally carbs. This is a tried and tested formula bodybuilders have use for decades

How to calculate your cutting macros Brutal Forc

Macro Calculator. To calculate your daily calorie and macro goals, simply fill out the information on my calculator below! Further details on calculating your macros are available in my nutrition guide. Gender Female Male Age Units lb kg Weight lbs kg Height ft in cm The Best Macros For Cutting - Wrap Up. You now have some very reliable weight loss macros in place and have learned exactly how to calculate your individual needs for total daily calories, protein, fat and carbohydrates Though typically, macros for fat loss recommendations range from 20 to 35% of total calories, many individuals get success by following a diet higher in fat. But, fat intake is utmost important as it is so calorific. However, you can calculate macros for fat loss with the ease of our best daily macro calculator for fat loss and muscle gain Protein = 1800 x 0.4 = 720/4 = 180g. Carbohydrates = 1800 x 0.3 = 540/4 = 135g. Fat = 1800 x 0.3 = 540/9= 60g. Step 5. Make it work for you. Hitting your macros doesn't have to be a total slog. It. To identify your specific macro amounts, divide each according to the calories per gram. As a reminder, that's 4 for protein, 4 for carbs, and 9 for fat: (2580 x 0.40 (protein) = 1,032 calories) ÷..

The BEST Macros For Cutting (With a Calculator!

  1. Cut Maintain Slow Bulk Dirty Bulk Custom. Our cutting diet is ideal for lifters concerned about maintaining muscle mass during a cut. We target 1lb weight loss per week by maintaining a daily 500 calorie deficit. Our macros are: 1g of protein per pound of bodyweight, 25% calories from fat to maintain normal hormone production and the remainder.
  2. Bulking. Calorie intake: multiply your bodyweight in lbs by 17.5 or find your daily needed calories from an online calculator and add 500 calories. Protein intake: if you weigh 200 lbs then take in 200 grams of protein. Amount of protein in grams equals your weight in lbs; Fat intake: your bodyweight in lbs multiplied by 0.4 is the amount in grams to eat.. So if I am 200 lbs I eat about 80.
  3. The BodyNutrition macro calculator allows you to customize your plan according to gender, weight, height, age, activity leveland finallythe most importantyour body goals. Try itit takes 15 seconds: Each of these macros play a different role in nutrition, and their amount and distribution is going to change based on whether you are trying to gain [
  4. How To Set Up Your Macros. 1. Calculate your BMR (basal metabolic rate) using the Mifflin-St. Jeor Equation. HERE IS A CALCULATOR. 2. The results from this equation will provide you with daily caloric intakes based off weight maintenance, weight gain or weight loss. 3
  5. This macro calculator will calculate your BMR (basal metabolic rate), your TDEE (total daily energy expenditure) and your macros for; maintenance, weight loss and weight gain. *It should be noted that this is a macro calculator for women in weightlifting. If you are a woman whose primary physical activity is cardio, these numbers may not be.

Using the Macro Calculator, you can calculate the number of calories, carbs, protein, and Fat required to reach your goal. Whether you are willing to lose, maintain, or gain your weight, you can use the macros calculator to make a diet plan and follow-up to get your desire weight This free calorie, portion, and macro calculator from Precision Nutrition can help you achieve the results you want more easily than ever before. Designed, developed, and tested in the Precision Nutrition research lab—and proven effective with thousands of clients—it's the most comprehensive calorie, portion, and macro calculator. Step 2: Calculate Carnivore Macro needs. The next step to figuring out what your macro needs are on the carnivore diet is to divide your calorie needs into the two main macros you'll be consuming. Fat and protein. These numbers can vary wildly from person to person but we've found a great starting point is a 1:1 ratio in grams If you really want to dial in your diet, you need to understand your macronutrients (macros). Cutting Diet Part 3: Know Your Macros. Protein, fat and carbohydrates are the three main macronutrients. Macronutrients contain calories (nutrition). Having the right ratio of protein, fat and carb accelerates fat loss

How To Calculate Macros For Cutting Diet (3 simple steps

  1. 100 to max 500 calories to cut and add. The reason being, if you add or cut too many calories, you're more likely not able to follow your diet plan because of severe calorie restriction or surplus
  2. Keto Macro Calculator And Keto Diet Principles. When you want to achieve ketosis, the most recommended model is using 70-80% of energy from fats, 20-25% from proteins, and 5-10% from carbohydrates. Keto macro calculator is used to calculate the standard percentage of fat, proteins, and carbohydrates in a regular ketogenic diet
  3. In order to correctly calculate your macros you need to know the caloric values for each gram of macro-nutrients. Protein: 4 Calories Per 1 Gram. Carbohydrates: 4 Calories Per 1 Gram. Fat: 9 Calories Per 1 Gram. When it comes to macro splits you will find that everybody follows a lot of bro-science
  4. The Concept of Carb Cycling. Before you calculate your macros, let me explain the concept of carb cycling. In general, carb cycling refers to alternating your daily carbohydrate intake.. Usually, a cycle includes low, medium, and high carb days over the course of the week. And the exact cycle depends on your body, activity level, and goals

Macro Calculator - Free Flexible Dieting Macronutrient Calculator - Transparent Labs. This calculator uses an advanced algorithm that can compute your specific calorie and macro based on personal information, lifestyle habits, AND any diet you may be following. Not only that, but with these specific inputs, our algorithm is capable of providing. 2. Calculate your macronutrient ratio. Calories aren't just calories! They're actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol). Paul Salter, RD, can show you how to dial yours in for your goal in the article, Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM. 3 How to Calculate Your Own Macros for Losing Weight? Counting macros is a better way of coming up with an effective diet plan for weight loss instead of just relying on the Calories calculation. When you count calories, they don't consider the nutrients that you need to reach your weight goals Sometimes a macros fat loss diet is split into ratios eg 40/30/30 so. Protein is 40%. Carbs 30%. Fats 30%. This is one of the most popular macro splits for cutting diets. The % refers to the percentage of the calories that the particular macro has so a 2000 calorie cutting diet would see. 800 calories from Protein How to calculate macros. Our calculator is designed to take into consideration fitness and nutrition needs that are entirely unique to you. Using a combination of your age, weight, height, gender and activity level, our proprietary formula generates the most accurate macro and calorie recommendations possible. Period

How to Calculate Macros: The Quick Answer For Bodybuilding. If you just want to know what the suggested bodybuilding macros are, see the percentages below. If you want to calculate your macros manually to create your own meal plan, skip down to the next section. Protein - 40%; Fat - 20%; Carbs 40 Losing weight is simple: it's a matter of calories in versus calories out. Here's how to calculate your macros for weight loss However, the keto diet isn't your only option. You can lose weight or build mass simply by adjusting your macros. Use an online macro calculator or determine your basal metabolic rate — and start from there. Macros for bulking are different than macros for cutting Macros: Now for macro distribution, first calculate protein: As an intermediate, Alex is taking 1 gram protein per lb of bodyweight i.e, 160 lb x 1 = 160 grams of protein . He decided to take 30% fat so: 2500 calories x 30% = 750 fat calories / 9 = 83 grams of fat A macro calculator for bodybuilding can start with a basic calorie requirements calculator, which tells you how many calories you should be taking in for moderate to heavy strength training. Apps such as LIVESTRONG.com's calorie counters for the iPhone and iPad or for Android phones help you determine the calories you need to reach your.

Use our easy macro calculator to learn how many calories you should be eating to achieve your goals, as well as guides for protein, carbohydrates, and fat. Step 2: Get your free ebook via email Have your macros delivered to you via email and receive a FREE copy of Eat Fantastic, our 28-page guide to flexible dieting Healthy Eater's macro calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level. You can customize your ratio based on whether you want to reduce.

Bikini Competition Diet Macros Step 6: Set up your carb intake. The rest is carbs! You have your calories, protein and fat set up, so all we need to do to determine carb intake is figure out how many calories you have left to fulfill and divide that number by 4 (since carbs are 4 calories per gram). So, take your protein intake and multiply it. For someone who weighs 80kg, that would be 320g of carbohydrates. Another way to set your macros would be based on the percentage of your total caloric intake. For bulking, you want your carbohydrates to be somewhere around 40% of your total caloric intake. For example, if your bulking calories are 3,000, 40% would be 300g of carbohydrates This number includes cutting down the calories you eat and increasing the number of calories burned during your workouts. If you don't create a calorie deficit, you won't lose any weight. So if you want to determine your daily macros and the number of calories you need to lose weight, use our Calorie Intake & Macros Calculator for Weight Loss

How Many Calories You Should Eat (with a Calculator)

Most people come to Beyond Macros to learn how to calculate macros for fat loss. The vast majority of people who start counting macros are doing it to lose fat, but before you go find an online macro calculator make sure you watch this video to learn how to calculate your macros for fat loss because most people get it wrong and end up yo-yo dieting How to Calculate Alcohol for Macro Counting Posted: September 15th, 2017Author: Lindsey Jenks, Founder & CEO . Alcohol is actually it's own macronutrient, but for our macro counting purposes, it is tracked as a carb, fat or combination of both. To calculate macronutrients for alcohol, we need to know how many calories it contains To find out how many calories of each macronutrient you should eat, make sure you convert the macro numbers that you get from our keto calculator to calories first. Here are the conversions for each macronutrient to make it easier for you: 1 gram of carbs = 4 calories. 1 gram of protein =4 calories Fat. (9 calories per gram) .35 grams per lb. of body weight. .40 grams per lb. of body weight. .45 grams per lb. of body weight. Custom grams per lb. of body weight. Carbs. (4 calories per gram) Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE For the sake of simplicity, I am going to show you how to calculate macros for a recipe through My Fitness Pal. Steps to Calculating Macros. First, copy the link of the recipe you are making. Pinterest has been my go to lately as I try out different recipes. Make sure you are copying the link of the recipe, not the Pinterest or other referral.

I have several resources to help you calculate your starting macros: Option 1: Download my free guide to help you customize your macros to your body and goals. I also highly recommend you listen to episode 11 of Biceps After Babies Radio: Macros Aren't Magic - How To Set Your Macros , episode 132 Top 5 Mistakes Made When Setting Your Own. No matter how you choose to calculate or count your macros, make sure it is the best way that suits you and your needs. For further questions about macros, please talk to a nutritionist regarding your nutritional goals before beginning any type of calorie or macro counting regimen But if you take a few minutes to learn how to calculate and track your macros, a whole new world of simplified and highly effective dieting opens up. This is all based on the principles of IIFYM or flexible dieting, which is a method of dieting based on meeting daily macronutritional intake targets How do you calculate macros for weight loss? 1. Counting Macros for Weight - Loss . If you're counting macros for weight loss , you'll want to make sure you're counting macros in such a way that you're also cutting calories. Try this range of macro ratio for weight loss : 10-30% carbs, 40-50% protein, 30-40% fat

Counting macronutrients is a popular method for achieving health goals like weight loss or building muscle. This article explains the benefits and provides a step-by-step guide to counting macros Counting macros can help you: Lose stubborn fat. Maintain lean muscle mass. Keep your body satisfied. But just because you're counting macros doesn't mean you're eating healthy and this is one of the downsides experts see in the flexible diet method. Technically, you could hit your macro goals without ever ingesting a single veggie This Macros calculator uses the process detailed below to figure out your macro amounts based on your TDEE, weight, and goal (cutting, maintenance, or bulking). It's uses the generic ratios of: .75g of protein per pound of body weight. .3g (cut), .4g (maintain), .5g (bulk) of fats per pound of body weight. The remaining calories from carbs

Macro Calculator For Lifters Gravitu

This keto calculator helps you figure out your macros to stay in ketosis while on the ketogenic diet. Calculate the amount of macronutrients including proper fat, protein, and carbs you need to consume per day The macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the diet. The macro calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros Step Two: Calculate Macros for your Goals. There are several macro calculators online but here is the one I used. Feel free to search around for a few different opinions online but I've been seeing results using this one so that's what I'm going to talk about! Input your demographics, activity, and goal in the calculator + click calculate

The amount of protein recommended by a keto macro calculator will depend on variables like your weight and activity level. An athlete, exercising regularly and wishing to build muscle mass will need more protein in their diet than someone looking for weight loss and has more sedentary habits A good rule of thumb for your refeed macros is to hit your maintenance calories, hit your protein or slightly under, and eat 1.5-2x your normal amount of carbs. The rest can come from healthy fats. I've really never liked the way macro calculators break your day down into percentages. Meaning, 30% protein, 40% carbs, and 30% fat Trying to calculate macros properly: Nutrition / Health: 0: 35 minutes ago: First time trying suggestions: 35 and Older: 3: Nov 22, 2020: First time trying suggestions: 35 and Older: 0: Nov 22, 2020: A Protein Brownie Actually Worth Trying? Eat Me Guilt Free: IronMag Labs: 2: Nov 18, 2020: Followup to thread-Trying to Calculate BMI: Weight Loss.

A Macro Calculator to Crush Your Physique Goals

how to calculate macros for cutting Eating food is a life pleasure. Unless you are competing or an athlete with a specialised focus, why distort your life and happiness by making insane sacrifices in diet that ultimately find yourself becoming unhappy, unhealthy and ultimately someone who is quite painful to be around Set Your Calories and Macros for Cutting When your goal is to lose fat as quickly as possible while minimizing muscle and strength loss, fatigue, and the other negative side effects of dieting , you want to maintain an aggressive but not reckless calorie deficit of about 25 percent

The goal of a cut is to lose weight. Now you may want to gain weight (in muscle mass) with the My Shredded Lifestyle method. Also called a lean bulk. For this you can calculate your macro needs yourself with this handy macro calculator. This calculator is not only for a bulk, but also if you have a specific calorie requirement that you want to use The following calculator will calculate your Macros either for: Cutting i.e. Fat Loss and/or. Bulking i.e. Muscle Building. To start off, you would require your calorie deficit or surplus. If you already know these numbers then go ahead use this calculator, else I. recommend you use my TDEE Calculator and then come back to Macro Calculation The World's QUICKEST Leangains Macros Calculator Dial-in your macros in 3 seconds or less! Choose Your Calculator ⇩⇩⇩ Standard. The Standard Leangains calculator (with flexible protein). Get cut while eating the foods you love. 31Min AMA. Based on Reddit's most epic Leangains thread. If you LOVE protein, this calculator is for you Macronutrient Calculator. A macronutrient (macro) is a nutrient that your body needs in large amounts to survive, with the main ones being protein, carbs, and fat. If you want to gain muscle, lose fat, and get strong, you generally want to follow a high-protein, moderate- to high-carb, moderate- to low-fat diet Step 1. Find Your Body Type. Type 1 - Endomorph. Soft round body. Gains fat easily. Stocky build. Round physique. Hard to lose fat. Slow metabolism

IIFYM - Macros Calculator. If you're looking for a FREE Macros Calculator for Fat Loss (and bulking), you've come to the right place. Input your weight in the field below and follow the steps after. It'll walk you through it EXCEL Calorie/Macro calculator for BULK/CUT/MAINTAIN...All 3 Methods..IIFYM IIFYM_Misc.xlsx ^The link above is a excel spreadsheet I made that works out your calorie/macro needs based on the research in this section...you can also choose between 3 different methods of working out basal metabolic rate or an average of the three Macro calculator online: estimate the macronutrients you need per day. Free macronutrient calculator for the macro balance of your diet: proteins, carbs and fats. Learn about the three major macronutrients, their proportions in different diets, and what an optimal macro balance is. Great calorie macro calculator for keeping an IIFYM diet (If It Fits Your Macro) I have an entire macros for cutting article on my page that goes over this. However, if for fat loss, I'd recommend eating a lot of carbs (for energy) and protein for maintaining muscle. A 40/40/20 split covers these bases and take into account a balanced meal plan while intermittent fasting Best calorie/macro calculator. Hello everybody, I want to start doing leangains, but i cant find the right calculator. Has anyone cut on very low protein like 40-50 grams per day ? I feel so much better when i eat mostly starches like brown rice and potatoes. My workouts are better too

LeanWithStyle - IIFYM Book - Lean With Style

Macro Calculator: Count Your Macros Like a Pro

The keto calculator will help you set your carb limits, your protein targets and your fat limits. You might also want to look at the keto food pyramid so you have an idea of how to build your meals and snacks. Carbs - set your limit. 20g is keto, 50g is low-carb, 100g is moderate low-carb. Protein - is a target Matt Ogus - Cutting Diet - Meal by Meal. Get your 1st Audiobook FREE!. Calculate Your Macros - WAMMHere are your macros: Protein Grams: Fat Grams: Carbs Grams: Fiber Grams: Calories: We also sent a copy to your email! Check it out! Now that you know your weight loss macros, the next step is to sign up to Macro

Accurate Macros Calculator. We think this is our best Macros Calculator ever. It may be the most accurate Macros Calculator online. It's designed to help you work out your macronutrient requirements for your body. Try our Accurate TDEE Calculator to get your Total Daily Energy Expenditure This calculator is designed by flexible dieters. IIFYM is another name for flexible dieting. The full form of IIFYM is If it fits your macros. Macros are short for macronutrients and they are defined as substrates used to produce energy in the body. Carbohydrates, fats, and proteins are the macronutrients Well, look no further — our macro calculator enables you to calculate the perfect nutrition plan so you can prepare for success. Flexible dieting or IIFYM (If it fits your macros) is a popular nutritional intervention designed to give you the ability to pick and choose what you wish to eat in order to avoid going below or above your calorie.

How To Follow The Macros DietMacros for Gaining Muscle and Cutting Fat

Macronutrient Calculator MAPS Fitness Product

Or, you can just cut back on your portions but always make sure to read the labels to keep track of your calories consumed throughout the day. How to Calculate Macros. Our Calculator takes care of your macros, but we also have a macro calculator specifically for this purpose Macro Ratio for Endomorphs: 25% carbohydrates; 35% proteins; 40% fats; If your body type is similar to Pete's, don't eat like Sam. That's a formula for disaster. Tools to Help Configure Your Macro Numbers. Calculating Your Macro Numbers: It is entirely possible to calculate out by hand the number of carb, protein, and fat grams you need. This involves a little bit of math, but you can save time by using a macro calculator, like the one from freedieting.com. Using this tool, we were able to learn that a woman eating 1,500 calories. This calculator was designed to be THE most accurate macro and calorie calculator for your goals on the internet..Give the IIFYM Calculator below a spin. (please provide any feedback in the comments section below) (aggressive) cut. In this case it may help with lean muscle tissue retention

Free Bodybuilding Macronutrient Calculato

Macro Calculator - Free Macro Calculator - Calorie Calculator - Macros Inc. This free macro calculator (used by over 250,000 people!) will provide you the most accurate macros and calories for your flexible dieting goals. It's easy to use - simply choose your goal below and within minutes you will know how many calories and macros to eat. Using a scale and measuring cups/spoons will help you stay consistent and make it easier to calculate your calories. The Calorie Content of Each Macro. 1 gram of carbohydrates = 4 calories. 1 gram of protein = 4 calories. 1 gram of fat = 9 calories. There are many sites where you can find recipes with listed macros Weight Loss Calculator. Use this calorie calculator for weight loss to estimate how many calories you need to cut down on in order to achieve a given weight loss target, depending on whether or not you want to change your physical exercise level as well. The calculator will also suggest mixed regime of caloric reduction and more intensive exercise

Macro Calculator - IIFYM Wome

This post provides five simple steps to calculate macros to lose fat. This is part 3 of a 3-part series. I'd recommend getting a full understanding of part 1 first with Lose Fat and Reduce Body Fat Percentage with Basic Math where you'll learn the fundamentals of calculating what your target calorie-intake should be If you're counting macros for weight loss, you'll want to make sure you're counting macros in such a way that you're also cutting calories. Try this range of macro ratio for weight loss : 10-30% carbs, 40-50% protein, 30-40% fat For those cutting, the macro calculator sets energy intake at a level where bodyweight losses would be 0. 75% per week, were the metabolism not to adapt. But it will, and many people will find their resulting weight loss to be around 0. Counting macronutrients is a popular method for achieving health goals like weight loss or building muscle Learn How Many Calories You Burn Every Day. Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day.This calorie calculator will also display your BMI, BMR, Macros & many other useful statistics

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Macro Calculato

What are macros and how do you calculate macros for fat loss and cutting? Learn how to work out your own calorie and macronutrient targets. If you're trying to lose weight , then there's a good chance that you've heard the term 'macros' being used The next major step for me zeroing in on my goals has got to be figuring out my macros. The trouble is, all the websites seem to disagree with what my macros should be! All of these ratios are of Protein/Carbs/Fats (in that order). For all, Im researching recommendations (if there is a difference..

Counting Macros Helpful Resources - Healthy Eater5 Changes During My First Week of Keto - Hey Keto Mama

The Macro Calculator will automatically pre-fill the recommended values for low carb or keto diets based on your inputs and activity level. If you want to, you can modify them to suit your needs. For a low carb diet, here are the recommended macro percentages: Fat: 40 to 70%. Protein: 15 to 30%. Net carbs: 15 to 30% This is still high on carbs and low on fat, at least for me. Right now I do the old hoary Zone macros of 40 carb/30 fat/30 protein. Still 200 g carbs but if I exercise, my body can handle the carbs (and needs the energy). When I want to cut I'll do 40 FAT/30 carb/30 protein. Not sure why dietitians are always so in love with carbs The easiest way to determine the correct amounts is to use a macro calculator like the MyMojoMacros calculator. Just input the requested information (such as your current weight, age, gender, etcetera) and it will calculate the breakdown of proper calorie intake, protein, carbs, and fat needed for you to lose, gain, or maintain your weight. How to use the body recomposition macro calculator. Here are the steps you must take to use the macro calculator: Download the macro calculator; Calculate your protein intake requirements (enter 4 - 5 times per week for workouts if using this for body recomposition) Work out your maintenance calories using a TDEE calculator. Enter activity as.