Maintenance calories macros
Then multiply the total number of grams of protein by 4 since 1 gram of protein is equal to 4 calories. The calculator uses your body weight to determine calories and macros.
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Do the same thing for the carbohydrates since 1 gram of carbohydrates is equal to 4 calories.
. Calculating macros using your body fat percentage. To calculate food calories start by looking at how much protein carbohydrates and fat the food has. Firstly your macros add up to 1960 calories secondly because you have a more than 50 pounds of.
Try starting with the maintenance goal and then gradually increase calories from there if you want lean muscle gains.
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