To calculate your macros, first set your daily calories for your goal, then set protein at about 1.6 to 2.2g per kg of bodyweight, fats at around 0.8g per kg, and fill the remaining calories with carbs. This simple split works for most people.
Step 1: Set your calories
Estimate your maintenance calories, then adjust: a small surplus to build muscle, a moderate deficit to lose fat. See how many calories should you eat.
Step 2: Set protein
Aim for around 1.6 to 2.2g of protein per kg of bodyweight per day. Protein is 4 calories per gram. See how much protein you need.
Step 3: Set fats
Set fats at roughly 0.8g per kg, or about 20 to 30% of your calories. Fat is 9 calories per gram.
Step 4: Fill the rest with carbs
Subtract your protein and fat calories from your total, and fill the remainder with carbs (4 calories per gram). See do carbs help build muscle.
Track and adjust
Use a tracking app for a couple of weeks, then adjust based on how your weight and performance respond. Consistency beats precision.
Frequently Asked Questions
How do I calculate my macros?
Set your calories, then protein at 1.6 to 2.2g per kg, fats at around 0.8g per kg, and fill the rest with carbs. Track and adjust.
What macros should I eat to build muscle?
A slight calorie surplus with high protein (1.6 to 2.2g per kg), moderate fats, and enough carbs to fuel training.
Do I need to count macros?
Not necessarily, but tracking for a while helps you learn portions and hit your protein and calorie targets.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. PUROX is a food supplement; follow the recommended serving.
