macros

Below you will find your macro calculators and a link to download your guide to tracking macros. You will also need to download a tracking app, like MyFitnessPal to log your macros, and you need a food scale. You can find food scales for around $15 on Amazon. Here’s a link to the one I have for $13.

There are three calculators below: one for weight loss, one for a recomposition and one for bulking. If your goal is weight loss, the macros weight-loss calculator is set to a 500 caloric deficit from your maintenance macros. The maintenance calculator is for those who do not have a goal to lose weight, but simply maintain. Or you may have a goal to change your body composition to add more tone and replace fat with muscle (aka a recomposition). If a recomposition is your goal, you should utilize the maintenance calculator and try carb cycling. Carb cycling is detailed in your guide to tracking macros and can also be applied when weight-loss is your goal. More information is included in your guide to tracking to help you understand the formula for each option.