How I Calculate My Macros (Step-by-Step)

HHD Guide
Written By Niyah Gonzalez

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Let’s talk about the part of a fitness journey people don’t always show.

Yes, I work out. Yes, I move my body. But the biggest shift I made wasn’t in the gym…it was in my awareness.

Because no matter how many hours you spend lifting, walking, or doing Pilates… if your nutrition isn’t aligned with your goals, you won’t see progress.

Now, that doesn’t mean obsession. It does mean intention and strategy.

Here’s exactly how I do it.

Step 1: Get Your Baseline Metrics

I use a smart scale that gives me:

  • Weight (This is simply how much you weigh)

  • BMI (BMI is a ratio of your weight to your height)

  • Body fat percentage (What percentage of your total body weight is fat)

  • Muscle mass (This estimates how much of your weight comes from lean tissue)

Is the scale 100% accurate? No. But it gives you a good baseline and it’s consistent enough to track my trends.

The goal isn’t perfection. The goal is data.

When you can see changes in muscle mass and body fat, you stop relying on just the number on the scale. Honestly, I stopped paying attention to how much I weigh and pay more attention to my body fat percentage. We’ll talk more about that in a sec.

Step 2: Calculate Your Calorie Needs

Once I have my body composition, I determine:

  • Maintenance calories (This is how many calories you need to eat to stay at your current weight)

  • Deficit (If you want lose weight)

  • Surplus (If you want to gain weight and build muscle)

You can calculate this manually, use online calculators, or plug your data into tools (yes, even ChatGPT) to help structure it. I use ChatGPT and it’s by far the easiest way to do it…at least for me!

Calories determine whether you:

  • Lose weight

  • Maintain

  • Gain muscle

You can’t out-train a calorie imbalance. Calories are calories at the end of the day. If you decide to eat 2000 calories per day and eat 3000 calories in lettuce…you’re still going to gain weight. Don’t confuse healthy foods with being less in calories. Quality matters for health. Quantity matters for body composition. Be mindful!

Step 3: Set Your Macro Split

Macros are simply:

Protein
Carbohydrates
Fats

Here’s the cheat sheet:

Protein: Builds and maintains lean muscle. Supports appetite control.

Carbs: Fuel your workouts. Support recovery and brain function.

Fats: Support hormones, brain health, and fullness.

Your split depends on your goal.

Leaning out? Protein stays high. Building muscle? Carbs increase. Maintaining? Balanced distribution.

When you know your numbers, it stops being a guessing game and becomes a system.

Step 4: Track Intentionally (Not Obsessively)

I use:

  • A food scale to measure portions

  • MyFitnessPal to log daily intake

  • My Oura Ring to monitor movement and calorie burn

Tracking isn’t about perfection. It’s about awareness.

Most women who say they’re “eating healthy” are either:

  • Undereating protein

  • Overeating fats

  • Or underestimating portions

Numbers create clarity so you can take control of what you’re putting into your body and really make it work for you.

Step 5: Make Adjustments Based on Data

I step on the smart scale bi-weekly to track my progress. If my goal is to tone up and lose fat and I see my body fat percentage is lower, muscle mass is higher then I’m meeting my goals.

IF:

  • Weight isn’t moving

  • Body fat isn’t changing

  • Energy feels low

You adjust.

Not emotionally. It takes time to figure out what works and what doesn’t work. That’s what makes the process fun! Don’t get frustrated, get strategic.

This Isn’t Obsession — It’s Alignment

The idea isn’t to stop living. It’s to be more intentional. You can still go to dinner, have drinks and enjoy life. As long as you do it in moderation and you’re mindful.

Balance isn’t eating perfectly every day. Balance is being consistent enough that flexibility doesn’t throw you off track.

You Got This!

You don’t need to be a fitness coach to take control of your health.

You need the right tools, a little knowledge and consistency. The fact that you’re here right now says a lot about how much you care about your body. You’re making the right steps. Now it’s time to execute.

When you understand your numbers, food stops being confusing. And your body stops feeling unpredictable.

Let’s get intentional sis!

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Niyah Gonzalez