How to count your macros - Women's Health and Fitness Magazine

Although counting macronutrients can seem daunting at first, you may be surprised at how easy it is once you get the hang of it. Check out our basic guide below.

Step 1:

Adopt A Macros Ratio

We suggest dividing the Big 3 macronutrients into these ratios:

»Protien: 35% or 40%

»Carbs: 50% or 40%

»Fats: 15% or 20%

Try this approach and then tweak to find what works best for you.

Step 2:

Set Your Kilojoule (Calorie) Intake

Work out how many kilojoules you need to maintain or lose weight, depending on your goal.

Step 3:

Calculate Grams 

»Carbs: 1 gram = roughly 16 kJ (4 calories)

»Protein: 1 gram = roughly 16 kJ (4 calories)

»Fats: 1 gram = roughly 37 kJ (9 calories)

Step 4:

Allocate macros

Work out roughly how you want to divvy your macros into meals over a day. “I prefer using an upside down pyramid method, having the majority of your carbs and calories early in the day,” says Elite Fitness Pros owner Greg Jones. “ Later in the day, your carbs should come from leafy greens and fibrous vegetables.  Also,  you should have a lean protein source at every meal, and healthy fats with you later meals to assist with nutrient absorption.”