WebDec 31, 2024 · To calculate the actual gram amounts: Carbs (4 calories per gram): 1,150 divided by 4 equals 287.5 grams of carbs. Protein (4 calories per gram): 575 divided by 4 equals 143.75 grams of protein ... WebNov 15, 2024 · How to Calculate Macros – Fat Loss and Muscle Gain As a rule of thumb, start by either subtracting 500kcals or adding 500kcals from your maintenance …
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