# Macro Calculator for Muscle – Focus on Your Numbers

By: BellyFatZoneTeam
Published:
Updated:

## Macro calculator

Macronutrient Calculator

When we determine our weight gain or loss goal, one of the most important things is to determine the right nutrient composition for that goal.

To determine the composition of nutrients, scientists have come up with a calculation formula that is the macro formula; this formula will help us calculate the percentage between the protein content, the carbs, and fat we need to get in our bodies to fulfill our goals.

## What are macros in bodybuilding?

Macro in bodybuilding is the nutritional component in 1 dish, including the three most important ones are Protein (protein), Carb (starch), Fat (fat), often plus Fiber (fiber).
These are the three main and most important ingredients that bodybuilders must pay attention to in their exercise diet.

## Why is it necessary to calculate macros in bodybuilding?

If you are new to the gym, many siblings, or personal trainers, will definitely recommend learning how to calculate Macros in your diet. So why is it necessary, and what is the benefit of it? The main cause is that the Macro Index will,

• It helps you control what you are eating and how much protein, carbs, or fat you need to eat. The content of these 3 substances accounts for how many percent of the body's energy.
• Create a long-term fitness diet regimen to meet your goals.
• Define clearly the process of body change when starting a certain weight loss diet.

Note: each person has a separate training goal, so there will be different numbers.

Currently, on social networking sites, many people share their Bodybuilding Macro formula, many of you successfully reapply, and others do not. Simply because of your location and everyone is different.

## How to calculate macros in bodybuilding?

### B3: Determine a goal and calculate the right number of calories

• If you want to gain weight, eat MORE than TDEE about 500 calories/day.
• If you want to lose weight, eat LESS than TDEE about 500 calories/day.
• Want to keep weight, eat WITH TDEE
• Do not eat too much or less than above.

### B4: Instructions for calculating the Macro by hand

(prepare pen paper and calculator, simple) Before you start, you need to remember

• 1gram Carb = 4 calories (calories)
• 1gram Protein = 4 calories
• 1gram Fat = 9 calories

#### 1. Calculate the amount of Fat (fat) you need in 1 day

The amount of Fat you need to load into the body is about 25% of TDEE.

For example, your TDEE is 3200 Calories. So Fat = 0.25 * 3200 = 800 calories From 800 calories, I divide it by 9 (look up, to see where 9 will come out), the amount of Fat to eat per day: 800/9 = 89gram (1)

#### 2. Calculate the amount of Protein (protein) you need in 1 day

Before calculating, you must carefully read the article on how much protein a day you should consume. – 2.2 grams/kg of weight is quite standard

For example, if you set a target of 78kg, you infer, 78 * 2.2 = 171grams Protein/day (2)

From 171 grams of Protein, I multiply it by 4 (look up, to see where 4 will come from), the amount of Protein to eat per day: 171 * 4 = 684 Calories

#### 3. Calculate the number of carbs (starch) you need in 1 day

• B1: Subtract the energy generated from Protein and Fat by TDEE
• B2: Divide the result by 4

With TDEE, the model is 3200 Calories => Calories of Carbs are: 3200 – (800 + 684) = 1716 Calories

From 1716 Calories Carbs, I continue to divide by 4 (looking up, where 4 will be clear), the number of carbs to eat per day: 1716/4 = 429gram (3)

Finally, so your Macro is a Protein: Carbs: The fat ratio of 171: 429: 89

## What is a Macro as Fast As Possible

Above is a detailed guide on what is Macros in Bodybuilding and how to calculate Macros. Please calculate it carefully!

References

BellyFatZoneTeam
Thank you for visiting the blog - Bellyfatzone.com. We wish you a good day, happy! With nearly 1,7 billion people who are overweight or obese, and this percentage of abdominal fat is even more, increasing every year, which affects humanity's future. With five key members and several collaborators, we are looking for common knowledge from reality and experts in the field of fat reduction belly, all we bring to this site. BellyFatZone team is working hard every day to serve you! If you find the information useful, has a small value, Please Share with people in need, Thanks So Much!

Hello dear, if you are reading this, you are responsible for yourself, your family and want to create more value for society. Keeping a flat belly and a toned body will help you have a much better work performance, and that will, of course, help you be more successful in life; we completely understand this.

BellyFatZone would like to leave these lines here for the most basic and understandable overview of how to regain a flat belly completely, tighten your body, and fight to age. This world is created with energy and matter; you probably know Albert Einstein, but science has found nothing but those two things.

And our body is no exception. To gain weight, you need to take in more calories than you burn each day and to lose weight, you need to do the opposite. But surely you don't want to leave behind a lot of wrinkles after that weight loss process. To solve them, the best way is to practice practical exercises.

But you also find you are too busy in this competitive life without much time to pay attention to the diet and less time to exercise, from which people create supplements. The best part is that you can save meal time by adding the right ingredients and doing the right exercises effectively, keeping you healthy in the long run.

Additional ingredients that support metabolism promote excess fat conversion into energy, or inhibit fat absorption are listed below. And currently, only one FDA-approved weight loss drug is also available. Free meal plans to help burn fat are easy to find around here. We hope these few things will help you to be healthier, more successful.

BellyFatZone.com - Bring Your Flat Belly Back, Toned and Young Again

We participate in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Amazon, the Amazon logo, AmazonSupply, and the AmazonSupply logo are trademarks of Amazon.com, Inc, or its affiliates. BellFatZone is a reader-supported site. Purchases made through links may earn a commission.

Important Disclaimer: The information contained on Belly Fat Zone is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA, and any information or products discussed are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. Any data you submit to this website over an HTTPS connection will be securely encrypted with the strongest available algorithms.