Macro worksheet

1. Daily macros: 231 g protein · 192 g carbs · 154 g fat

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(4\times 12+8\right)\times 2.54$$=142.24\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $180\text{\hspace{0.17em}lb}\times 0.453592$$=81.647\text{\hspace{0.17em}kg}$

3. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

4. Put your measurements into the formula

   $10\times 81.647+6.25\times 142.24-5\times 38+\left(\mathrm{-161}\right)$$=\mathrm{1,354.5}\text{\hspace{0.17em}kcal/day}$

5. Multiply your BMR by the activity factor (1.9) to add what you burn moving. That gives your daily calorie burn (TDEE)

   $\mathrm{1,354.5}\times 1.9$$=\mathrm{2,573.5}\text{\hspace{0.17em}kcal/day}$

6. Add calories for your weight-gain goal, so you eat a little more than you burn

   $\mathrm{2,573.5}+500$$=\mathrm{3,073.5}\text{\hspace{0.17em}kcal/day}$

7. Protein: take 30% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{3,073.5}\times \mathrm{30\%}}{4}$$=230.5\text{\hspace{0.17em}g}$

8. Carbohydrate: take 25% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{3,073.5}\times \mathrm{25\%}}{4}$$=192.1\text{\hspace{0.17em}g}$

9. Fat: take 45% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{3,073.5}\times \mathrm{45\%}}{9}$$=153.7\text{\hspace{0.17em}g}$

10. Round each amount to the nearest gram

    $\text{231 g protein · 192 g carbs · 154 g fat}$

11. Split each daily amount evenly across your 3 meals

    $\frac{230.5}{3}=76.8\text{\hspace{0.17em}g}\text{protein;}\frac{192.1}{3}=64\text{\hspace{0.17em}g}\text{carbs;}\frac{153.7}{3}=51.2\text{\hspace{0.17em}g}\text{fat}$

12. For a fiber guide, allow 14 g for every 1,000 kcal you eat

    $\frac{\mathrm{3,073.5}}{\mathrm{1,000}}\times 14$$=43\text{\hspace{0.17em}g}$

13. Divide protein by your weight to get grams per pound, so you can compare with advice that is based on body weight

    $\frac{230.5}{180\text{\hspace{0.17em}lb}}$$=1.28\text{\hspace{0.17em}g/lb}$

2. Daily macros: 120 g protein · 300 g carbs · 80 g fat

1. Protein: take 20% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{2,400}\times \mathrm{20\%}}{4}$$=120\text{\hspace{0.17em}g}$

2. Carbohydrate: take 50% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{2,400}\times \mathrm{50\%}}{4}$$=300\text{\hspace{0.17em}g}$

3. Fat: take 30% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{2,400}\times \mathrm{30\%}}{9}$$=80\text{\hspace{0.17em}g}$

4. Round each amount to the nearest gram

   $\text{120 g protein · 300 g carbs · 80 g fat}$

5. Split each daily amount evenly across your 4 meals

   $\frac{120}{4}=30\text{\hspace{0.17em}g}\text{protein;}\frac{300}{4}=75\text{\hspace{0.17em}g}\text{carbs;}\frac{80}{4}=20\text{\hspace{0.17em}g}\text{fat}$

6. For a fiber guide, allow 14 g for every 1,000 kcal you eat

   $\frac{\mathrm{2,400}}{\mathrm{1,000}}\times 14$$=33.6\text{\hspace{0.17em}g}$

3. Daily macros: 177 g protein · 443 g carbs · 118 g fat

1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

2. Put your measurements into the formula

   $10\times 100+6.25\times 200-5\times 45+\left(\mathrm{-161}\right)$$=\mathrm{1,864}\text{\hspace{0.17em}kcal/day}$

3. Multiply your BMR by the activity factor (1.9) to add what you burn moving. That gives your daily calorie burn (TDEE)

   $\mathrm{1,864}\times 1.9$$=\mathrm{3,541.6}\text{\hspace{0.17em}kcal/day}$

4. Protein: take 20% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{3,541.6}\times \mathrm{20\%}}{4}$$=177.1\text{\hspace{0.17em}g}$

5. Carbohydrate: take 50% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{3,541.6}\times \mathrm{50\%}}{4}$$=442.7\text{\hspace{0.17em}g}$

6. Fat: take 30% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{3,541.6}\times \mathrm{30\%}}{9}$$=118.1\text{\hspace{0.17em}g}$

7. Round each amount to the nearest gram

   $\text{177 g protein · 443 g carbs · 118 g fat}$

8. Split each daily amount evenly across your 2 meals

   $\frac{177.1}{2}=88.5\text{\hspace{0.17em}g}\text{protein;}\frac{442.7}{2}=221.4\text{\hspace{0.17em}g}\text{carbs;}\frac{118.1}{2}=59\text{\hspace{0.17em}g}\text{fat}$

9. For a fiber guide, allow 14 g for every 1,000 kcal you eat

   $\frac{\mathrm{3,541.6}}{\mathrm{1,000}}\times 14$$=49.6\text{\hspace{0.17em}g}$

10. Divide protein by your weight to get grams per kilogram, so you can compare with advice that is based on body weight

    $\frac{177.1}{100\text{\hspace{0.17em}kg}}$$=1.77\text{\hspace{0.17em}g/kg}$

4. Daily macros: 135 g protein · 180 g carbs · 60 g fat

1. Protein: take 30% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,800}\times \mathrm{30\%}}{4}$$=135\text{\hspace{0.17em}g}$

2. Carbohydrate: take 40% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,800}\times \mathrm{40\%}}{4}$$=180\text{\hspace{0.17em}g}$

3. Fat: take 30% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{1,800}\times \mathrm{30\%}}{9}$$=60\text{\hspace{0.17em}g}$

4. Round each amount to the nearest gram

   $\text{135 g protein · 180 g carbs · 60 g fat}$

5. Split each daily amount evenly across your 3 meals

   $\frac{135}{3}=45\text{\hspace{0.17em}g}\text{protein;}\frac{180}{3}=60\text{\hspace{0.17em}g}\text{carbs;}\frac{60}{3}=20\text{\hspace{0.17em}g}\text{fat}$

6. For a fiber guide, allow 14 g for every 1,000 kcal you eat

   $\frac{\mathrm{1,800}}{\mathrm{1,000}}\times 14$$=25.2\text{\hspace{0.17em}g}$

5. Daily macros: 165 g protein · 138 g carbs · 110 g fat

1. Protein: take 30% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{2,200}\times \mathrm{30\%}}{4}$$=165\text{\hspace{0.17em}g}$

2. Carbohydrate: take 25% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{2,200}\times \mathrm{25\%}}{4}$$=137.5\text{\hspace{0.17em}g}$

3. Fat: take 45% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{2,200}\times \mathrm{45\%}}{9}$$=110\text{\hspace{0.17em}g}$

4. Round each amount to the nearest gram

   $\text{165 g protein · 138 g carbs · 110 g fat}$

5. Split each daily amount evenly across your 4 meals

   $\frac{165}{4}=41.3\text{\hspace{0.17em}g}\text{protein;}\frac{137.5}{4}=34.4\text{\hspace{0.17em}g}\text{carbs;}\frac{110}{4}=27.5\text{\hspace{0.17em}g}\text{fat}$

6. For a fiber guide, allow 14 g for every 1,000 kcal you eat

   $\frac{\mathrm{2,200}}{\mathrm{1,000}}\times 14$$=30.8\text{\hspace{0.17em}g}$

6. Daily macros: 113 g protein · 94 g carbs · 75 g fat

1. Protein: take 30% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,500}\times \mathrm{30\%}}{4}$$=112.5\text{\hspace{0.17em}g}$

2. Carbohydrate: take 25% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,500}\times \mathrm{25\%}}{4}$$=93.8\text{\hspace{0.17em}g}$

3. Fat: take 45% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{1,500}\times \mathrm{45\%}}{9}$$=75\text{\hspace{0.17em}g}$

4. Round each amount to the nearest gram

   $\text{113 g protein · 94 g carbs · 75 g fat}$

5. Split each daily amount evenly across your 3 meals

   $\frac{112.5}{3}=37.5\text{\hspace{0.17em}g}\text{protein;}\frac{93.8}{3}=31.3\text{\hspace{0.17em}g}\text{carbs;}\frac{75}{3}=25\text{\hspace{0.17em}g}\text{fat}$

6. For a fiber guide, allow 14 g for every 1,000 kcal you eat

   $\frac{\mathrm{1,500}}{\mathrm{1,000}}\times 14$$=21\text{\hspace{0.17em}g}$

7. Daily macros: 90 g protein · 225 g carbs · 60 g fat

1. Protein: take 20% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,800}\times \mathrm{20\%}}{4}$$=90\text{\hspace{0.17em}g}$

2. Carbohydrate: take 50% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,800}\times \mathrm{50\%}}{4}$$=225\text{\hspace{0.17em}g}$

3. Fat: take 30% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{1,800}\times \mathrm{30\%}}{9}$$=60\text{\hspace{0.17em}g}$

4. Round each amount to the nearest gram

   $\text{90 g protein · 225 g carbs · 60 g fat}$

5. Split each daily amount evenly across your 3 meals

   $\frac{90}{3}=30\text{\hspace{0.17em}g}\text{protein;}\frac{225}{3}=75\text{\hspace{0.17em}g}\text{carbs;}\frac{60}{3}=20\text{\hspace{0.17em}g}\text{fat}$

6. For a fiber guide, allow 14 g for every 1,000 kcal you eat

   $\frac{\mathrm{1,800}}{\mathrm{1,000}}\times 14$$=25.2\text{\hspace{0.17em}g}$

8. Daily macros: 136 g protein · 181 g carbs · 60 g fat

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(6\times 12+8\right)\times 2.54$$=203.2\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $175\text{\hspace{0.17em}lb}\times 0.453592$$=79.379\text{\hspace{0.17em}kg}$

3. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

4. Put your measurements into the formula

   $10\times 79.379+6.25\times 203.2-5\times 37+\left(\mathrm{-161}\right)$$=\mathrm{1,717.8}\text{\hspace{0.17em}kcal/day}$

5. Multiply your BMR by the activity factor (1.2) to add what you burn moving. That gives your daily calorie burn (TDEE)

   $\mathrm{1,717.8}\times 1.2$$=\mathrm{2,061.3}\text{\hspace{0.17em}kcal/day}$

6. Take away calories for your weight-loss goal, so you eat a little less than you burn

   $\mathrm{2,061.3}-250$$=\mathrm{1,811.3}\text{\hspace{0.17em}kcal/day}$

7. Protein: take 30% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,811.3}\times \mathrm{30\%}}{4}$$=135.9\text{\hspace{0.17em}g}$

8. Carbohydrate: take 40% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{1,811.3}\times \mathrm{40\%}}{4}$$=181.1\text{\hspace{0.17em}g}$

9. Fat: take 30% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{1,811.3}\times \mathrm{30\%}}{9}$$=60.4\text{\hspace{0.17em}g}$

10. Round each amount to the nearest gram

    $\text{136 g protein · 181 g carbs · 60 g fat}$

11. Split each daily amount evenly across your 2 meals

    $\frac{135.9}{2}=67.9\text{\hspace{0.17em}g}\text{protein;}\frac{181.1}{2}=90.6\text{\hspace{0.17em}g}\text{carbs;}\frac{60.4}{2}=30.2\text{\hspace{0.17em}g}\text{fat}$

12. For a fiber guide, allow 14 g for every 1,000 kcal you eat

    $\frac{\mathrm{1,811.3}}{\mathrm{1,000}}\times 14$$=25.4\text{\hspace{0.17em}g}$

13. Divide protein by your weight to get grams per pound, so you can compare with advice that is based on body weight

    $\frac{135.9}{175\text{\hspace{0.17em}lb}}$$=0.78\text{\hspace{0.17em}g/lb}$

9. Daily macros: 150 g protein · 376 g carbs · 100 g fat

1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

2. Put your measurements into the formula

   $10\times 72+6.25\times 175-5\times 40+\left(\mathrm{-161}\right)$$=\mathrm{1,452.8}\text{\hspace{0.17em}kcal/day}$

3. Multiply your BMR by the activity factor (1.725) to add what you burn moving. That gives your daily calorie burn (TDEE)

   $\mathrm{1,452.8}\times 1.725$$=\mathrm{2,506}\text{\hspace{0.17em}kcal/day}$

4. Add calories for your weight-gain goal, so you eat a little more than you burn

   $\mathrm{2,506}+500$$=\mathrm{3,006}\text{\hspace{0.17em}kcal/day}$

5. Protein: take 20% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{3,006}\times \mathrm{20\%}}{4}$$=150.3\text{\hspace{0.17em}g}$

6. Carbohydrate: take 50% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{3,006}\times \mathrm{50\%}}{4}$$=375.7\text{\hspace{0.17em}g}$

7. Fat: take 30% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{3,006}\times \mathrm{30\%}}{9}$$=100.2\text{\hspace{0.17em}g}$

8. Round each amount to the nearest gram

   $\text{150 g protein · 376 g carbs · 100 g fat}$

9. Split each daily amount evenly across your 3 meals

   $\frac{150.3}{3}=50.1\text{\hspace{0.17em}g}\text{protein;}\frac{375.7}{3}=125.2\text{\hspace{0.17em}g}\text{carbs;}\frac{100.2}{3}=33.4\text{\hspace{0.17em}g}\text{fat}$

10. For a fiber guide, allow 14 g for every 1,000 kcal you eat

    $\frac{\mathrm{3,006}}{\mathrm{1,000}}\times 14$$=42.1\text{\hspace{0.17em}g}$

11. Divide protein by your weight to get grams per kilogram, so you can compare with advice that is based on body weight

    $\frac{150.3}{72\text{\hspace{0.17em}kg}}$$=2.09\text{\hspace{0.17em}g/kg}$

10. Daily macros: 183 g protein · 244 g carbs · 81 g fat

1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

2. Put your measurements into the formula

   $10\times 110+6.25\times 190-5\times 46+\left(\mathrm{-161}\right)$$=\mathrm{1,896.5}\text{\hspace{0.17em}kcal/day}$

3. Multiply your BMR by the activity factor (1.55) to add what you burn moving. That gives your daily calorie burn (TDEE)

   $\mathrm{1,896.5}\times 1.55$$=\mathrm{2,939.6}\text{\hspace{0.17em}kcal/day}$

4. Take away calories for your weight-loss goal, so you eat a little less than you burn

   $\mathrm{2,939.6}-500$$=\mathrm{2,439.6}\text{\hspace{0.17em}kcal/day}$

5. Protein: take 30% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{2,439.6}\times \mathrm{30\%}}{4}$$=183\text{\hspace{0.17em}g}$

6. Carbohydrate: take 40% of your calories, then divide by 4, because each gram gives about 4 kcal

   $\frac{\mathrm{2,439.6}\times \mathrm{40\%}}{4}$$=244\text{\hspace{0.17em}g}$

7. Fat: take 30% of your calories, then divide by 9, because each gram gives about 9 kcal

   $\frac{\mathrm{2,439.6}\times \mathrm{30\%}}{9}$$=81.3\text{\hspace{0.17em}g}$

8. Round each amount to the nearest gram

   $\text{183 g protein · 244 g carbs · 81 g fat}$

9. Split each daily amount evenly across your 3 meals

   $\frac{183}{3}=61\text{\hspace{0.17em}g}\text{protein;}\frac{244}{3}=81.3\text{\hspace{0.17em}g}\text{carbs;}\frac{81.3}{3}=27.1\text{\hspace{0.17em}g}\text{fat}$

10. For a fiber guide, allow 14 g for every 1,000 kcal you eat

    $\frac{\mathrm{2,439.6}}{\mathrm{1,000}}\times 14$$=34.2\text{\hspace{0.17em}g}$

11. Divide protein by your weight to get grams per kilogram, so you can compare with advice that is based on body weight

    $\frac{183}{110\text{\hspace{0.17em}kg}}$$=1.66\text{\hspace{0.17em}g/kg}$