How to Calculate & Track Your Macros for Incredible Results

1. Calculate Your Daily Calorie Needs

1. Estimate BMR: Use the Mifflin-St Jeor equation:
   
   • Men: (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5
   • Women: (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161
2. Multiply by Activity Factor:
   
   • Sedentary: ×1.2, Lightly active: ×1.375, Moderately active: ×1.55, Very active: ×1.725
3. Adjust for Goals:
   
   • Fat Loss: –300 to –500 kcal
   • Muscle Gain: +250 to +500 kcal

2. Set Your Macro Ratios

• Protein: 1.6–2.2 g per kg body weight
• Fats: 20–30% of total calories
• Carbs: Remaining calories

Example:

• 70 kg man, moderately active, maintenance = 2,300 kcal
• Fat-loss target = 2,000 kcal
• Protein: 1.8 g/kg × 70 = 126 g → 504 kcal
• Fats: 25% × 2,000 = 500 kcal → 56 g
• Carbs: 2,000 – 504 – 500 = 996 kcal → 249 g

3. Choose a Tracking Tool

• Apps: MyFitnessPal, MacroFactor, Yazio—simple food databases and barcode scanners.
• Spreadsheet: Custom Google Sheet with columns for food item, weight, macros, and totals.
• Photo-Logging: Snap your meals and review with your coach for spot checks.

4. Logging Best Practices

1. Weigh & Measure: Invest in a digital food scale and measuring spoons until you recognize common portions.
2. Record Immediately: Log meals as you eat to avoid forgetting snacks.
3. Use Recipes: Enter home-cooked meals as recipes so you don’t re-enter each ingredient.
4. Adjust Weekly: Review your average macros against targets—if you’re not losing fat or gaining muscle, tweak calories by 5–10%.

5. Overcoming Common Challenges

• Eating Out: Estimate portion sizes (e.g., 150 g chicken, 1 cup rice) and choose grilled or steamed options.
• Sweet Cravings: Fit small treats by slightly reducing carb servings elsewhere.
• Busy Schedules: Prepare “macro-friendly” grab-and-go meals: boiled eggs, protein bars, fruit + nut packs.

6. The Swasthaham Advantage

At Swasthaham, our coaches:

• Calculate your precise macros based on your assessment.
• Review your food logs weekly, offering feedback and recipe swaps.
• Help you master your macro thali so you’re not slavishly tracking but intuitively plating balanced meals.