HOW TO calculate your macros

Hi everyone! Today I’ll explain you how to calculate your macros. They’re different for each person. Take a look:

Why you should count your macros

Counting macros is an great way to achieve your goals. You can use macros to lose weight, gain weight or stay on your weight. By calculating how many kcal your body uses a day, you can eat more (to gain weight) or eat less (to lose weight). As simple as that! The part that isn’t so simple is calculating your macros. The different macro nutrients are: carbs, fats and protein. These together make the amount of kcal a day. How much you need of every macro depends on your goals as well. To calculate all this there are different formulas. I’m going to show you the reviewed version of Harris&Benedict.

Calculate your kcal and macros:

  1. Calculating your calorie requirement:

The formula:

Calorie requirement for woman in rest= 447,593 + (9,247 x bodyweight in kg) + (3,098 x length in cm) – (4,33 x age in years)

Calorie requirement for men in rest = 88.362 + (13.397 x bodyweight in kg) + (4.799 x length in cm) – (5.677 x age in years)

You’ll have to multiply this number with your activity level. Your total amount of kcal needed is equal to ‘your calorie requirement in rest * your activity level’.

Decide on your activity level:

  • x 1.2 for none or a little bit of training, office work
  • x 1.375 for light training 1 to 3 days a week
  • x 1.55 for medium training 3 to 5 days a
  • x 1.725 for heavy training 6 to 7 days a week
  • x 1.9 for heavy training twice a day OR once a day and a physical intense job


  1. What’s your goal?

Now you know your needed kcal. As I said before, counting macro’s is handy while losing weight, staying on your weight and gaining weight. If it’s your goal to lose weight, eat 10 to 20 percent less than your total amount of kcal needed. If your goal is gaining weight, eat 10 to 20 percent more than your total amount of kcal needed. And logically, if you want to stay at the same weight, eat the total amount of kcal needed.


  1. Calculate your macros

You’ll have to divide the number of kcal you calculated over the different macros: carbs, fats and protein.  According to Kretschmer it depends on your body type.

  • Endomorph: tendency to gain weight, solid physique
  • Ectomorph: naturally skinny, no tendency to gain weight
  • Mesomorph: athletic, muscled arms, shoulders, legs and chest
Body type/macro Carbs Protein Fat
Endomorph 10-40 % 30-50 % 30-40 %
Ectomorph 40-60 % 25-35 % 15-25 %
Mesomorph 30-50 % 25-35 % 25-30 %

I don’t like to follow a strict food schedule myself and I believe variation is very important. But you should definitely do what feels best for you and what works for you. Maybe you need to have an exact schedule and count every calorie to keep on track, that’s entirely up to you. Good luck with it!

If you need a nice fit-planner where you can count your calories in, make sure to check out my #getfitjournal !






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