IIFYM Macros Calculator Pie Chart

The Ultimate Guide to Calculating Macros

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!


unlock premium content



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.



  1. 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?

    1. 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.

  2. 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.

  3. 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.

  4. 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!

    1. 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.

  5. 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.

  6. 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

  7. 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??

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.