How do I calculate my macros — step by step
You don't need a spreadsheet. You need one formula and a weekly check-in.
Step 1 — Calories
Bodyweight in kg × 30–34 for active lifters. Add 10–15% to gain, subtract 15–20% to lose.
Step 2 — Protein
1.6–2.2 g per kg bodyweight. Higher end if you're cutting.
Step 3 — Fat
0.8–1.0 g per kg bodyweight, never below 0.5 g/kg.
Step 4 — Carbs
Fill the remaining calories. Usually 3–6 g/kg.
Step 5 — Adjust weekly
Weigh 5×/week, take the average, adjust calories ±100–200 if the trend doesn't match your goal.