![]() There’s your macro split: 201p, 201c, 76f-a total of 2,292 calories. 30 percent of 2300 is 690, meaning roughly 76 grams of fat per day. * 35 percent of 2300 is 805 calories, meaning roughly 201 grams of protein and carbs per day. We’ll use the 35/35/30 split again as an example. If your goal is to lose weight, you’ll eat slightly less (200 to 300 calories) per day. This is your TDEE or total daily energy expenditure. MyMacros+ is a low-cost option that works on iOs and Android.Ĭalculating Macros Example If your BMR is 2100, and you’re burning 500 extra calories per day exercising, you need 2,600 to break even.
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