The Ultimate Guide to Calculating Macros

IIFYM Macros Calculator Pie ChartRelated Article

How to Calculate Macros 

Everything You Need To Know About Macros to help you reach your goals!

Almost all of us have heard something about ‘macros’ lately. The talk about “if it fits your macros” is all over social media, in articles, and highly promoted by some of the biggest fitness industry leaders. This philosophy is becoming popular very quickly due to its flexibility with the foods you eat. No longer are the days of just chicken and broccoli. Now, you can enjoy donuts and not feel guilty with The Ultimate Guide to Calculating Macros.

Whether your goal is to lose weight, gain muscle, maintain your weight, have a better relationship with food, or just have an overall healthier lifestyle, understanding your macros is important!


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Additional Resources.

If you are still unsure how to calculate macronutrients to achieve your goals or are looking for more customized guidance, apply for our coaching program HERE and we’ll help you get setup with macros that will speed up your time to results!

*These should not be eliminated from your diet. They should be used mindfully when planning.


About the Author

Sarah Kesseli
Sarah Kesseli is a Certified Eating Psychology & Intuitive Eating Counselor at She spent the first eight years of her career working in the fitness industry before making the jump into the food, ‘mood’ and nutrition side of the wellness world. Sarah also creates healthy and simple recipes on her website Ingredients Of A Fit Chick as well as for a few well-known, industry leading companies. In her free time, Sarah loves to attend yoga classes, hike, read and spend time at the beach.

23 Comments on "The Ultimate Guide to Calculating Macros"

  1. Thank you Ive learn alot now i got to figure out to do my macros.

  2. Hey Sarah,
    Very informative article. I like the way you have explained it in detail.
    Thank you! keep sharing such articles.

  3. Thanks for the informative article. I am wondering about the difference in counting raw vs cooked ingredients. Should all be raw values, or is it ok to mix? Does it matter much in the greater scheme of things?

    • Hi Riette,

      We always reference raw unless otherwise specified. It does not matter if you opt to measure in raw or cooked, as long as you are always using one or the other. As an example: 4 ounces of raw chicken actually comes out to about 3-3.25 ounces of chicken after it is cooked.

  4. Michelle Selleck | September 12, 2018 at 4:08 pm | Reply

    I need to lose weight

  5. I am trying to get into shape and cut back on unhealthy foods, so thanks for sharing this. I like your point about tracking calories and macronutrients using an app. I might need to start doing this so I can keep better track of what I’m eating.

  6. Sarah, I think you are a great teacher through the medium of writing. I’ve seen a lot trying to understand macros and you are the best I’ve found. Thank you.

  7. Hi, I’m trying to find an app where I can test out a meal to find out what the macros look like before preparing and adding as a meal. I’m using fatsecret but would like to do ‘what ifs’ for meals instead of doing in my head or pen and paper. Thanks!

    • Hi Sherry, unfortunately, we do not know of an app that does this. My Fitness Pal has a section where you can do it, but it goes into the recipe data base. You would need to delete it if you would like it removed.

    • Emily D Taylor | October 21, 2019 at 9:18 am | Reply

      I use MyFitnessPal for this. It’s easy to edit and adjust if needed.

  8. So not helpful! This article seemed like it was going to FINALLY explain how to calculate macros in percentages… but instead it was just another, same-old, scientific overshare.

  9. What is the best type of macro calculator to use to calculate your own macros so you can customize your numbers to make sure you meet your macros daily

  10. This is just a life changing info thanks very much

  11. Dawn McGaffick | January 1, 2020 at 10:57 am | Reply

    I have been doing a lot of research on the Keto diet and your percentages are a little different than I have been following. My goal is weight loss. I have been following the 70%fat, 25% protein, and 5% carbs. How do I know what is right??

    • Hi Dawn, This article doesn’t share percentages for a keto diet. It shares basic percentages with no specific dietary needs. We always recommend doing what’s best for you!

  12. What is the point of click baiting helpful information then charging people for it?

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