MACROS CALCULATOR | how to calculate your macros

YOUR PERSONALIZED MACRO CALCULATOR ✨ No two bodies or goals are the same, which is why I have written all the details for cutting, bulking, or maintenance. This macro calculator will help you find the nutrition targets that work for you. Whether your goal is to build muscle, support hormone balance, increase energy, or tone up, your macros will guide you to fuel your body with the right balance of protein, carbs, and fats. Think of it as your personalized roadmap: the calculator gives you the numbers, and the Wellness Guide shows you how to put them into action. ____________________________________ SUGGESTED MACRONUTRIENT RANGES • Protein: 20–30% of daily calories • Carbohydrates: 35–65% of daily calories • Fats: 20–30% of daily calories ✨ A GREAT PLACE TO BEGIN IS A 30/40/30 SPLIT • 30% of your diet comes from protein • 40% of your diet comes from carbohydrates • 30% of your diet comes from fats ❗️In some cases, such as with insulin-resistant PCOS or POTS, a lower intake of carbs at 20–25% may be more beneficial. ____________________________________ WHAT YOU NEED TO DO TO GET YOUR PERSONALIZED MACROS: 1️⃣ Go to https://tdeecalculator.net/ 2️⃣ Enter in your height, age, and current weight 3️⃣ For “Activity” select one of the following options: • Light Exercise: Select this option if you are not able to get in 5 workouts per week and 7-10k steps daily. Do not select this option if you are breastfeeding or pregnant (unless otherwise directed by your doctor). • Moderate Exercise: Select this option if you are consistent with the workouts and steps each week. If you are following my programs or challenges this is most likely the best option for you! • Heavy Exercise: Select this option if you are consistently working out 6+ days per week (not including the deep core/mobility workouts). 4️⃣ Click ‘Calculate’ and at the top you will see your estimated maintenance calories, these are the calories you will go by to calculate for cutting or bulking. ❗️Important: Ignore the specific macro numbers given by the calculator, you’ll be starting with a 30/40/30 macro split. Also remember that this tool provides an estimate. Your actual calorie needs may vary based on factors like age, weight, activity level, and medical history. Always consult with a qualified healthcare professional before making changes to your diet or training. ⚖️ Maintenance: If you’re happy with your current body composition or want to focus on improving performance, strength, or habits without changing your weight, eating at maintenance is ideal. This is also a great option if you’re healing your metabolism, recovering from long-term dieting, or prioritizing hormone balance. 🔥 Fat Loss (cut): If your goal is to lose body fat while maintaining muscle, you’ll want to be in a moderate calorie deficit with a focus on high-protein intake, resistance training, and lifestyle habits that support metabolism and recovery. Estimate your daily maintenance calories and subtract 100-300 calories per day to create a gentle deficit. Start slow with 100 calories less and only adjust upward if your progress stalls over time. I recommend following a cut for 4-6 weeks ONLY (read the Wellness Guide for more info). After your cut, recalculate your maintenance values based on your new weight. 💪🏻 Muscle Gain (bulk): If you’re aiming to build muscle and strength, a slight calorie surplus is key. Some body fat gain is normal during this phase and can be managed with the strategic and intentional approach below. I always recommend easing into your surplus to minimize fat gain while building muscle. Start at a 5%-10% increase in calories above your maintenance calories. Start small adding 50-100 calories every 1-2 weeks, especially from protein first then carbs and fats. ____________________________________ 👉🏻 For easy tracking download the MyFitnessPal App where you can enter these ratios and track your daily macros. ✨ 30/40/30 SPLIT ✨ ▫️30% of your diet comes from protein ▫️40% of your diet comes from carbohydrates ▫️30% of your diet comes from fats ❗️In some cases, such as with insulin-resistant PCOS or POTS, a lower intake of carbs at 20–25% may be more beneficial. ____________________________________ *Use this as a guide and adjust to your goals. Remember, whatever number you get is just a starting point, as no calculation has a 100% success rate. But still, it's a good point to begin estimating your goal. Adjust according to how you feel and the changes on your body.*