MACROS MADE EASY: How to Calculate Macros for a Successful Cut (Bodybuilding)

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2. Figure out protein. 1 gram per pound of bodyweight is a good place to start.
3. Calculate fat. 0.3g per pound of bodyweight. Multiply your current bodyweight by 0.3 to figure out your fat intake.
4. Multiply your protein intake by 4 and your fat grams by 9. Then add both numbers.
5. Subtract added numbers from your calculate calories per day.
6. Divide number by 4 to figure out how many carbs per day.

I do not suggest paying for online macro coaching if you are just looking to lean bulk or lose weight. You just saw how easy it was for me to figure out this information. Take pride in learning about the things you are passionate about. If you are looking to step on a stage to compete, make sure you get an experienced coach that knows what he is doing.

Protein = 1g per pound of body weight
Fat = .3g per pound of body weight
Carbs = remaining calories

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[MichaelKory]

2.  Figure out protein.  1 gram per pound of bodyweight is a good place to start.
3.  Calculate fat.  0.3g per pound of bodyweight.  Multiply your current bodyweight by 0.3 to figure out your fat intake.
4.  Multiple your protein intake by 4 and your fat grams by 9.  Then add both numbers.
5.  Subtract added numbers from your calculate calories per day.
6.  Divide number by 4 to figure out how many carbs per day.

I do not suggest paying for online macro coaching if you are just looking to lean bulk or lose weight.  You just saw how easy it was for me to figure out this information.  Take pride in learning about the things you are passionate about.  If you are looking to step on a stage to compete, make sure you get an experienced coach that knows what he is doing.

[ernestoparada]

Been using the formula you posted two years ago, and I've lost body fat % and been keeping my lean body mass!
Thanks kory!

[Tedaus]

That's all bodybuilding is folks. Enjoy your abs!

[christopherkarimi]

Love when Mike just puts out free info. I bet some macro coaches secretly having a fit because of this lol. Whenever friends ask me about macros I just send them here.

[leonardcrockett]

Just getting into Macro counting at 36 and you explained it perfectly. I'm 200 lbs myself and I'm looking forward to getting started. Definitely got my like and subscribe! lol Thanks Michael

[alphafitness]

Good info here. I mix this in with bromeals too. and clean eating. and it is showing great results. a good tip is when you hit a sticking point. lower the carbs by around 50g

[anthonysteel]

THANK YOU. Honestly, I really struggle with this and have done for YEARS but this was a really effective and simple way of breaking it down after you've worked out your TDEE.

[Humpdizzzel]

Michael, I used your old macros videos last summer and was pretty consistent throughout the year and gained a good deal of muscle. I am now going to use the numbers out of this video for my summer cut. I have to say that tracking my fitness and diet has become a fun hobby of mine thanks to your videos. Appreciate all the help!

[dakidp]

Thanks alot, Michael! I did indeed watch your other videos and they've been guiding me for well over a year now.
This'll do some heavy justice. I hope most novices such as myself do know that THIS is that info most Personal Trainers DON'T want you to figure out on your own!
Love ALL your vids, brother!

[Blackear]

Thanks for the video. After hearing Bart mention you, I watched the older videos you had and they helped me tremendously. I am down 12lbs after a month.

[TheFraudExaminer]

Thanks for posting - I've been following my macros, and you are 100% correct, just a nice routine each day at the gym, counting your macros and the results just come.  This is true for people who are even sedentary like i am throughout the day. Thanks again!

[dianaszwedo]

I always return to this video for macros it’s the easiest fastest way of learning this thank you so much

[flabtofitchick]

This was extremely informative. I used this to help me figure out my current split. I realize I've been eating too much, and need to make some adjustments. I appreciate you putting out free yet accurate info!

[RyanPadillaOfficial]

Wait...are you sure you didn't just change me $500 for this??

[davelee]

Thanks Michael Kory, I remember I started living the bodybuilding lifestyle just over 2 years ago, and your video on macros is something I carried on from the beginning and still until this day :)

[sakkidzay]

This was very helpful, I've been gaining weight on a bulk and kind of been fat and want to cut but was lost on the whole counting macros and truely understanding how I should cut my calories and how to split my macros up into proteins, carbs & fat

[dubson]

excellent video man. best vid on youtube on how to set up a cut. the problem isnt setting it up bro... its where to go from there and how to make adjustments... thats where people get messed up and cant stick to the diet. they dont know when or how to make the adjustments...

[ramzi]

NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet

[Retro_GV]

Thanks again, it's always nice to see someone being genuine and trying to help folks understand 👍

[Cheddamusic]

Used your Macro calculator from way back, appreciate you Mike. I'm 170 lbs. And for me personally, I do better bringing my protein up to about 1.2 grams/lb. and bring my carbs to my target body weight (~160) and the rest in fats. I find upping the protein a little will keep me fuller, longer. Thanks again brotha.