HOW TO
CALCULATE
Macros
A guide on exactly how to break down your
proteins, fats, and carbohydrates into daily
caloric percentages to achieve your goals.
HEALTHYWITHKELSSI.COM
MAC
CARBS protein fat
Fruit Deli Meat Olive Oil
Dried Fruit Egg whites Olives
Potatoes Protein Powder Avocado
Squash Turkey Breast Coconut Oil
Rice Chicken Breast Coconut Milk
Honey Pork Tenderloin Nuts
Corn Tortillas Turkey Jerky Nut Butter
Popcorn Plain Tofu Mayo
Jam Shrimp Butter
Kombutcha Tuna Bone Marrow
Juice Cod Fish Oil
Cereals Non Fat Cottage Cheese Sesame Oil
Breads Collagen Peptides Flaxseeds
Balsamic Bone Broth HempHearts
ROS
Wine Almond Flower
carbs+fat carbs+ protein +
Protein fat
Chia Seeds Non-Fat Flavored Yogurt Hummus
Fruit and Nut Butter Oats+Yogurt Cheese
Berries and Almond Milk Crackers and Meat Nut Butter
PB and Banana Protein Shake+Fruit Steak and Beef
Chocolate Egg Whites+Sweet Potato Eggs
Avocado Toast Tuna + Rice Canned Oysters
Bread and Olive Oil Quinoa or Wild Rice Bacon
Coconut Flakes Beans Whole Milk
Coconut Flour Whole Wheat Bread Plain Whole Yogurt
Tortilla Chips Cereal & Skim Milk Full Fat Sour Cream
Popcorn and Butter Whole Grain Crackers Cottage Cheese
Frozen Yogurt Sausage
Chicken Thighs
Salmon
CHEAT SHEET Coconut Milk+Protein
Beef Jerky
HealthywithKelssi.com
MACRO
CALCULATIONS
AGE WEIGHT
HEIGHT ACTIVITY LEVEL
Instructions:
1.Use the Mifflin scientific formula to determine how many calories your body needs per day to stay at
the exact weight you are currently holding.
Transfer your weight into kilograms
Transfer your height into centimetres
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
2. Multiply your results from the formula above to the activity level your lifestyle holds below.
Sedentary: x 1.2 (limited exercise)
Lightly active: x 1.375 (light exercise less than three days per week)
Moderately active: x 1.55 (moderate exercise most days of the week)
Very active: x 1.725 (hard exercise every day)
Extra active: x 1.9 (strenuous exercise two or more times per day)
(Formula result) x activity level percentage
3. The end result is your TDEE of exactly how many calories your body needs to keep you at a
maintained weight.
to lose weight subtract 500 from your tdee
TDEE-500=
MACRO
BREAKDOWN
Typical macronutrient recommendations
Balanced
Carbs: 35-55% of total calories
Fats: 25-40% of total calories
Proteins: 25-40% of total calories
fat loss
Carbs: 25-35% of total calories
Fats: 20–35% of total calories
Proteins: 35-50% of total calories
muscle gain
Carbs: 45% of total calories
Fats: 20% of total calories
Proteins: 35% of total calories
Final Number from Macro Calculations
Divide this number above by these the % of your choice depending on
your goals.
example on next page!
EXAMPLE
My TDEE = 2100
I want to lose weight so .... 2100-500=1600
i now break down 1600 into percentages
fat loss
Carbs: 25-35% of total calories
Fats: 20–35% of total calories
Proteins: 35-50% of total calories
1600
Protein Carbs
Fats 1600 x 25%
1600 x 35% 1600 x 20%
=560 =400
=320
560/4=140 400/4=100
320/9=35 Because there
Because there are 4 calories
are 4 calories Because there
in 1 gram of
in 1 gram of are 9 calories
carbs
protein in 1 gram of fat
FINAL BREAKDOWN
140 grams protein
35 grams fat
100 grams carbs
TRACKING
YOUR MACROS
Apps are the best and most convenient way to track your macros!
Here are a few I recommend.
My Macro +
My Fitness Pal
Lose It!
Carb Manager
Each app has an option to enter in your personal macros. You can do this
by entering in the percentages or grams.
A digital food scale may help you track your macros, but it is not
necessary.
Keep in mind that it’s not necessary to hit your macro targets exactly.
You can still meet your goals even if you go a few grams over or under
each day!
Please contact me if you have any questions!!!
