Macros sound complicated, but the maths is honestly GCSE level. If you can work out a tip at the pub, you can calculate your macros. Here is the calm, practical approach we use at FitNEXT, with a worked example so you can copy the method rather than faff with six different apps.<\/p>\n
Your Total Daily Energy Expenditure<\/strong> is the calories you burn in an average day. The simplest sensible estimate is bodyweight in kilograms multiplied by an activity factor.<\/p>\n For our 80kg worked example with a desk job and three gym sessions a week, that is 80 x 32 = 2,560 kcal<\/strong>.<\/p>\n A 15 to 20 percent deficit gives roughly 0.5 to 0.7kg of loss per week without wrecking your energy, sleep or mood. Anything more aggressive and adherence collapses within a fortnight.<\/p>\n 80kg example: 2,560 x 0.82 = 2,100 kcal<\/strong> (rounded). That is the daily target.<\/p>\n Weigh yourself three mornings a week and take the average. Single-day swings of 1kg are normal and mean nothing.<\/p>\n<\/div>\n Protein protects muscle in a deficit and keeps you full. The evidence-based target is 1.6g per kg of bodyweight<\/strong>. Our 80kg person therefore needs 128g of protein per day, which is roughly 512 kcal from protein.<\/p>\n If you are unsure where to get it, our practical UK protein guide<\/a> breaks down the cheapest sources by supermarket.<\/p>\n Fat should sit around 0.8g per kg for hormone health and satiety. For 80kg that is 64g of fat, or 576 kcal.<\/p>\n Whatever remains becomes your carbohydrate allowance:<\/p>\n Final split for an 80kg adult: 2,100 kcal, 128g protein, 64g fat, 253g carbs<\/strong>.<\/p>\n Track honestly for two weeks, weigh in three times a week, and only adjust if the four-week average has not moved. Do not slash calories further the moment the scale stalls on a Tuesday.<\/p>\n Pair this with strength work from our beginners strength training guide<\/a> and you will hold muscle whilst the fat comes off. If the whole idea of tracking feels like too much, start with our beginner nutrition basics<\/a> instead and come back to macros later.<\/p>\n\n
Step 2: Apply a sensible deficit<\/h2>\n
Step 3: Set protein first<\/h2>\n
Step 4: Set fat, then carbs<\/h2>\n
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Step 5: Track, review, adjust<\/h2>\n