confusing calculations

Hi there-most of the time I don’t keep up with macros. When I first started I did calculate for the first month or so to get my barrings and figure out what levels my body needs. Now I know more or less how much to eat and can listen to my body without tracking everything. Maybe just use a calculation as a baseline and build on it from there. 🙂

You can easily calculate your macros in this simple way .. by using your weight. Your weight in pounds divided by 2.2 will give your grams of protein . Divide your grams of protein by 4 and that will give your grams of carbohydrates. Your grams of protein multiply by 20 and that will provide total calories intake per day. Total calorie intake per day by .75 will give you the total calories derived from fats and divide by 9 and that tell the grams of fat.. if you dont want to know how many calories from fat you will consume and just know the amount of grams of fat then multiply your total suggested calorie intake and by .0833 , the result will be your grams of fat to consume. Hope this helps.

its very easy to track macros when you use your My Fitness Pal! Simply upgrade to the premium, and after adding whatever food you have eaten , scroll down to the bottom of the screen and hit the nutrition bar. Then hit  the macros bar it will automatically calculate all your fat, protein and carbs on a pie chart for you with your percentages! Good luck