Macros calculator

Calculating your Macronutrients is just a part of the process of either weight loss or gain. I suggest you begin with utilizing a food tracking app and a kitchen scale. There are several trackers available through your app store and kitchen scales in appliance, grocery, and department stores or online.

I suggest your Macro Split be 40% CARBS, 30% PROTEIN, 30% FAT as a safe measure. 

Keep your Nutrition Goal as MILD (.5 lbs loss per week) to MODERATE (1 lbs. loss per week) which is average and sustainable.

CONSULT your Physician, Registered Dietician or Nutritionist for recommendations and health prescription.