(Total daily calories x macronutrient percentage) / calories per gram This typically involves a person calculating how many grams of each macronutrient they will consume per day by using the following formula: Others prefer to do the math by hand, although this takes more time. Tracking macros means logging the foods consumed and paying attention to the macronutrients eaten.įor many people, the easiest way is to use a website or mobile app. Track macrosĪfter determining the macronutrient ratio, a person needs to track their food. For example, endurance athletes may need more carbs, while a person with metabolic disease may thrive on a lower intake of carbs. However, this ratio may not fit everyone’s goals. Once a person has calculated their total daily calories, they can then determine their macronutrient ratio. People who want to either lose or gain weight can slightly increase or decrease their calories, although they should do so gradually. This is the total number of calories they burn per day. The final number is the person’s total daily energy expenditure (TDEE).
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