How to Count and Track Macros

Have you ever wanted to create your own meal plan tailored to you?

Macronutrients are molecules that the body uses for energy.  Protein, fats, and carbohydrates are all macronutrients are essential and are measured in grams on nutrition labels.

Protein = 4 calories per 1 gram

Fat = 9 calories per 1 gram

Carbohydrates = 4 calories per 1 gram

Many people love IIFYM (if it fits your macros) because essentially, you can eat whatever you want and still achieve your goals.  I personally don’t like this philosophy because I believe that you need to eat whole, nutrient dense foods to be healthy all around.  But, IIFYM allows you to have junk food if it fits in your daily macros.  So I would suggest mainly eating clean foods and if you want to have a donut, make sure it fits in your macros for that day!

Now, I know that macros is either a hit or miss for some people.  It makes some people way to obsessive and become crazy over tracking, and for others it works really well.


So, how do you figure out your macro numbers?!

First, you need to figure out your daily caloric intake, or your BMR (basal metabolic rate).  Your BMR is that amount of calories your body needs in order to survive at rest.  I like using BodyBuilding’s BMR calculator because I know it is accurate and from a reliable source.  You can find that here.

Once you have your daily caloric intake, you can start calculating your protein, fats, and carbs.

We are going to use an example of a woman who is 140 lbs and her BMR is 1,500 kcal.

To find protein: Take your weight and multiply it by 0.9-1.2 (depending on your goals). 140×1.1=154g.  Then, multiply the grams of protein by 4 to figure out how many calories of protein per day you are consuming.  154×4=616 kcals.

To find fat: Take your weight and multiply it by 0.25-0.35 (depending on your goals). 140×0.30=42g.  Then, multiply the grams of fat by 9 to figure out how many calories of fat per day you are consuming.  42×9=378 kcals.

To find carbohydrates: Add up the number of calories of protein and fat you are consuming: 616+378=994 kcals.  Then, subtract that from your daily caloric intake: 1500-994=506 kcals.  Since there are 4 calories per 1 gram of carbohydrate, divide 506/4=127g.

Her macro numbers are:




I love using MyFitnessPal to track all of my food because it is accurate and you are able to scan food items to get exact macros.

How to Set Up Your MyFitnessPal Macro Numbers

Step 1: Click the “More” button at the bottom right of the MFP app, and it will prompt you to this page.  Then click “Goals


Step 2: Click “Calories, Carbs, Protein, and Fat Goals”


Step 3:  Click “Calories” to type in the amount of calories you are intaking.


Step 4: Click “Carbohydrates” and here you are able to adjust the macro numbers.  Unfortunately, unless you pay for MFP you cannot get it exactly, but you can get the numbers close enough to your own macro numbers.  You need to make sure you equal your numbers to 100% so you can click the check mark to fully complete your nutrition macronutrient goals.

Please remember, that everyone is different and each body is different! What my macro numbers are will not be the same as yours, and what yours are will not be the same as someone else.

Have any questions? Feel free to leave your questions down below!

Much Love,


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