Macros: Simpler Than You Think (Part 2)

If you've ever been curious about macros—maybe you’ve heard the term but it instantly felt overwhelming or complicated—this is the blog (and video!) for you.

We’re in Part 2 of my Macros Made Easy series, and today we’re digging into the how. How do you take your calorie target and turn it into a useful macro breakdown of protein, carbs, and fat?

If you haven’t watched Part 1 yet or gotten your numbers from my free calculator, pause here and do that now:

👉 Click here to get your personalized macros

What Are Macros, Really?

Macros—short for macronutrients—are the nutrients your body needs in larger amounts: protein, carbohydrates, and fat. When you use a macro calculator, you’ll usually see a few numbers:

• BMR (Basal Metabolic Rate): Calories your body needs at complete rest

• TDEE (Total Daily Energy Expenditure): Calories your body uses with movement, work, workouts, and daily life

Your TDEE is your maintenance level.

• Eat at TDEE = maintain your weight

• Eat below TDEE = weight loss

• Eat above TDEE = weight/muscle gain

Now... How Do You Build a Macro Breakdown?

Once we know your total calorie target, we decide how many of those calories should come from protein, carbs, and fat.

Step 1: Start with Protein
Most coaches (myself included!) set a target of:

• 0.7–1.0g of protein per pound of body weight or ideal body weight

This sets your foundation. Then we move on to…

Step 2: Set a Carbohydrate Minimum
Carbs fuel your brain and your workouts. I rarely recommend going below:

• 130g of carbohydrates per day

Active people often need much more than that! You'll be building based off YOUR specific needs. And my macro calculator will do that for you!

Step 3: Set a Fat Minimum
Fats are crucial for hormone health and cell function. I usually recommend:

• At least 60–65g of fat per day, again building based off your unique energy needs.

Macros = Calories

Here’s the quick math behind how macros add up to calories:

• 1g protein = 4 calories

• 1g carbohydrate = 4 calories

• 1g fat = 9 calories

So if your macros were 150g protein, 150g carbs, and 65g fat, your total calories would be:

(150x4) + (150x4) + (65x9) = your daily calorie intake

Calories and macros aren’t two separate things — macros are your calories.

What’s Next?

In the next video, we’ll dig into each macronutrient—what they do for your body, why they matter, and the best food sources to get them from.

🎥 Watch Part 2 on YouTube: How to Build a Macro Split – Macros Made Easy Series

📌 Don’t forget to grab your free personalized macro breakdown using the calculator here:
👉 https://www.thrivingandwellfedway.com/macrocalculator

Thanks for being here! There’s power in knowing 💪
And when it comes to your nutrition—clarity and confidence are everything.

Coach Ashleigh 🦈