If you want to build muscle or lose fat, understanding macros (macronutrients) is essential. Macros are the nutrients your body needs in large amounts—protein, carbohydrates, and fats—to function properly. Calculating them correctly can help you reach your fitness goals faster.
What Are Macros?
Macros are the three essential nutrients that provide energy and help your body function:
Protein – Helps build and repair muscles. Found in meat, fish, eggs, dairy, and plant-based sources like beans and tofu.
Carbohydrates – Provide energy for workouts and daily activities. Found in rice, bread, pasta, fruits, and vegetables.
Fats – Support hormone production and overall health. Found in nuts, seeds, avocados, and oils.
Balancing these nutrients correctly is the key to reaching your fitness goals.
Step 1: Determine Your Total Daily Energy Expenditure (TDEE)
Your TDEE is the total number of calories you burn in a day, including exercise and daily activities. It is based on your Basal Metabolic Rate (BMR) plus your activity level.
Calculate Your BMR
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Then, multiply your BMR by your activity level:
Sedentary (little or no exercise): BMR × 1.2
Light activity (1–3 days per week): BMR × 1.375
Moderate activity (3–5 days per week): BMR × 1.55
Very active (6–7 days per week): BMR × 1.725
Super active (athletes, heavy workouts): BMR × 1.9
The result is your TDEE—the calories you need to maintain your weight.
Step 2: Adjust Calories for Your Goal
Once you know your TDEE, adjust it based on your fitness goal:
For muscle gain (bulking): TDEE + 250–500 calories/day
For fat loss (cutting): TDEE – 250–500 calories/day
For maintenance: Eat at your TDEE level
A 500-calorie deficit leads to about 0.5 kg (1 lb) of fat loss per week, while a 500-calorie surplus helps you gain lean muscle over time.
Step 3: Set Your Macronutrient Ratios
Now, divide your daily calories into macros based on your goal.
For Muscle Gain
Protein: 30–35% of total calories
Carbs: 45–55% of total calories
Fats: 15–25% of total calories
For Fat Loss
Protein: 35–40% of total calories
Carbs: 30–40% of total calories
Fats: 20–30% of total calories
Higher protein intake is essential for muscle retention during fat loss and muscle growth during bulking.
Step 4: Convert Macros into Grams
Each macronutrient provides a specific number of calories per gram:
Protein = 4 calories per gram
Carbs = 4 calories per gram
Fats = 9 calories per gram
Example Calculation (Fat Loss, 2,000 Calories/Day)
Protein (40%) → 2,000 × 0.40 = 800 calories → 800 ÷ 4 = 200g protein
Carbs (35%) → 2,000 × 0.35 = 700 calories → 700 ÷ 4 = 175g carbs
Fats (25%) → 2,000 × 0.25 = 500 calories → 500 ÷ 9 = 56g fats
Now, you know exactly how much of each macro to eat daily!
Step 5: Track Your Macros
To ensure you’re hitting your macro targets, track your food intake using apps available online:
The apps help log your meals and adjust as needed.
Step 6: Adjust Based on Progress
Your body adapts over time, so you may need to make adjustments:
Not losing fat? Lower carbs or fats slightly.
Not gaining muscle? Increase protein and calories gradually.
Low energy? Adjust carbs based on workout intensity.
Track your weight, strength levels, and body measurements every 2-4 weeks to measure progress.
Step 7: Prioritize Quality Nutrition
Hitting your macros is important, but so is choosing nutrient-dense foods:
Best Protein Sources
Chicken, turkey, lean beef
Fish (salmon, tuna)
Eggs and dairy
Plant-based proteins (lentils, beans, tofu)
Best Carb Sources
Whole grains (brown rice, quinoa, oats)
Fruits and vegetables
Legumes and beans
Best Fat Sources
Nuts and seeds
Avocados
Olive oil, coconut oil
Avoid processed foods, sugary drinks, and excessive alcohol, which can disrupt your macro balance.
Step 8: Don’t Forget Hydration and Recovery
Drink plenty of water – Staying hydrated improves metabolism and muscle recovery.
Get 6–8 hours of sleep – Sleep is essential for fat loss and muscle growth.
Take rest days – Overtraining can slow progress. Balance workouts with rest.
Conclusion
Tracking macros is a powerful way to take control of your fitness. Whether you want to gain muscle or lose fat, following these steps will help you stay on track.
Looking for a supportive gym environment with expert trainers? Nitro Gym in DSO and Al Barsha offers top-notch facilities to help you achieve your fitness goals. Start your journey today!
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