How to Find Your Macros (Without Complicating It)

If you’ve ever Googled “how to find my macros” and immediately felt overwhelmed — you’re not alone.

Calories, formulas, activity multipliers, protein ratios… it can feel like you need a degree just to eat dinner.

I want you to hear this first: finding your macros is a tool, not a test. You’re not failing if it feels confusing. You’re learning.

Let me walk you through a simple, realistic way to understand your macros — and also let you know when it makes sense to ask for help instead of doing it alone.

First: What Are Macros, Really?

Macros are just the three nutrients your body needs to function:

Protein – keeps you full, protects muscle, supports metabolism

Carbohydrates – your body and brain’s main energy source

Fats – support hormones, fullness, and nutrient absorption

Your “macros” are simply how much of each your body needs for your specific goals.

Step 1: Estimate Your Calories (Don’t Stress This)

Calories matter, but not with perfection — with consistency.

A simple starting point:

Take your body weight and multiply by 12–14

Lower end if mostly sedentary

Higher end if active or strength training

This gives you a starting estimate, not a lifelong number.

Example:

160 lbs × 13 = ~2,080 calories

This is not set in stone. It’s a place to begin.

Step 2: Set Protein First (Non-Negotiable)

Protein is the anchor. If you get this right, everything else gets easier.

A realistic range:

0.7–1.0g of protein per pound of goal body weight

If your goal weight is 150 lbs:

Protein range: 105–150g/day

Protein helps:

• Reduce cravings

  
  

• Stabilize blood sugar

  
  

• Protect muscle during fat loss

This is why at Shredskiz, protein is always prioritized.

Step 3: Don’t Fear Carbs or Fats — Balance Them

Once protein is set, carbs and fats fill in the rest.

A simple approach:

Carbs: fuel workouts, energy, mood

Fats: support hormones and fullness

There is no single “perfect” split.

Some people feel better with more carbs, others with more fats.

What matters is:

You feel satisfied

You have energy

You can stay consistent

If your plan makes you miserable — it won’t work long term.

Step 4: Use Your Body as Feedback

Your macros are working if:

• Hunger feels manageable

  
  

• Energy is steady

  
  

• Cravings decrease

  
  

• Weight or measurements trend in the right direction

They may need adjusting if:

• You’re constantly hungry

  
  

• You feel exhausted

  
  

• You’re bingeing or skipping meals

  
  

• Nothing changes after several weeks

Macros are meant to evolve with you.

Here’s the Honest Truth

Most people don’t struggle because they’re “bad at macros.”

• They struggle because:

  
  

• They were never taught properly

  
  

• They tried to do it alone

  
  

• They were handed numbers without support

And that’s where frustration, burnout, and quitting happens.

You Don’t Have to Do This Alone

If finding your macros feels overwhelming — or if you’re unsure what to do after you find them — we’ve got you.

On shredskiznutrition.com, you can:

• Use our tools to help estimate your macros

  
  

• Access macro-friendly recipes designed to make hitting them easier

  
  

• Get grocery lists that take the guesswork out

Or, if you want personalized help:

• Book an appointment

  
  

• Sit down with someone who understands your body, your history, and your goals

  
  

• Get clear next steps, not generic advice

  
  

Sometimes the strongest move isn’t figuring it out alone — it’s asking for support.

Macros aren’t about control.

They’re about understanding your body, fueling it well, and building consistency you can actually maintain.

And if you ever feel stuck, confused, or unsure — that’s not a failure.

That’s a sign you’re ready for support.

We’re here when you’re ready.