Calculating macros

How to read your macros

The three macronutrients provide daily energy: protein (4 kcal/g), carbohydrates (4 kcal/g), lipid (9 kcal/g). Their sum must correspond to your caloric target (TDEE + or − depending on objective).

Calculation method used

1. Calorie target: TDEE + adjustment according to objective (dry: −400 kcal, intake: +300 kcal).
2. Proteins: 1.6 g/kg in maintenance, 1.8 g/kg in intake, 2.2 g/kg in dry form (to protect lean mass).
3. Lipids: 25-30% of total kcal, with a healthy floor of 0.8 g/kg for hormonal functions.
4. Carbohydrates: the rest of the kcal after proteins and lipids.

Why these ratios?

Higher protein in dry matter

In a calorie deficit, your body tends to draw on lean mass. A high intake (≥ 2 g/kg) coupled with weight training allows you to lose fat almost exclusively. This is the current consensus of studies (Helms 2014, Aragon 2017).

Lipids: incompressible minimum health

Below 0.5-0.8 g/kg, you risk hormonal disturbances (testosterone, estrogen, cortisol) and deficiencies in fat-soluble vitamins (A, D, E, K). Do not go below this floor, even in extreme dry conditions.

Carbohydrates: adjustment variable

Once the proteins and lipids are framed, the carbohydrates fill the remaining calories. The more intense your activity (endurance sport, sessions >1 hour), the more valuable these carbohydrates are for performance and recovery.

Practical: concrete examples

A 70 kg runner in maintenance (TDEE 2,800 kcal):

• 112 g of protein (450 kcal)
• 78 g of lipids (700 kcal)
• 413 g of carbohydrates (1650 kcal)

A weight lifter weighing 80 kg (TDEE 2,400 + 300 = 2,700 kcal):

• 144 g of protein (576 kcal)
• 73 g of lipids (655 kcal)
• 367 g of carbohydrates (1,470 kcal)

Adjust according to results

After 2-3 weeks, compare your observed results to your objectives:

• Dries too slowly: widen the deficit of 100-150 kcal (reduce carbohydrates as a priority).
• Dries too quickly (>1% of weight/week): increase calories to avoid muscle loss and fatigue.
• Take without gain: increase by an additional 150-200 kcal (in carbohydrates).
• Taken with too much fat: reduce the surplus to 150-200 kcal.