T Nation

How to Figure Out Macros


#1

What is the best way to calculate your macros . Im wanting to start a cut but i do not know what my daily macros should be …

Ive been told of multiple websites but each tells me something different

Thanks


#2

Start. Make weekly adjustments.

Yes, that’s it.


#3

People have used diets with macros all over the place, from high fat, low carb, to up to 60+% of the diet being from carbs with very little fat.

Here’s what you do for a standard baseline diet:

  1. Set protein according to bodyweight (whatever you believe will work considering protein recommendations are all over the damn place!)
  2. Set fat at 15 to 25%
  3. Fill the rest in with carbs.

What does your diet look like now.


#4

Oh, I forgot to tell you to set calories first. The general guideline for cutting is 10 to 12 cals per pound.