Macro Meal Plan: 3 simple steps to get started

Want to know how to calculate a macro meal plan? Here’s where to start (1).

Macro Meal Plan

Before we calculate macros, I should make one think clear, a macro plan is not a diet.

A macro meal plan should give you a template for your meals and snacks.

What we do is calculate the amount of carbohydrate, protein and fat given our estimated calorie needs.

Then, we translate the grams of carbs, protein and fat into servings. Finally, we determine how many servings this is from each food group and what that looks like in a day.

Step 1: Calculate your calories

We start calculating macros by starting with calories.

First, determined what your weight is in kilograms.

Weight in Kilograms = (body weight in pounds) / 2.2

Step 2: Pick your macro plan

Picking your macro plan depends on your health goals and your personal preference for how you eat.

I recommend starting with foods that are part of your cultural heritage.

Additionally, what types of foods does your family enjoy eating now?

Take a look at the most popular macro plans listed below. Which of these fit your lifestyle?

Step 3: Calculate your macros

Once you choose a macro plan, it’s time to calculate your macros.


Carbohydrates have 4 calories per gram.

Once you know how many grams of carbohydrates per day, you can determine how many servings this is per day.

Most grains, beans, starchy vegetables, fruit have 15 grams of carbohydrates per serving.

Non-starchy vegetables contain 5 grams of carbohydrates per servings.


Protein contains 4 calories per gram.

You can calculate how many ounces of protein you need per day using the grams of protein per day.

Nearly all types of protein contain 7-8 grams of protein per ounce.


Fat contains 9 calories per gram.

This calculation is the most straightforward, as the amount of fat is listed on a food label.

Most meat contains between 3-5 grams of fat per serving.

Dairy contains 0-5 grams of fat per serving.

Butter and oils have 10-12 grams of fat per serving.

Macro Meal Plan with Me

You don’t have to macro plan alone! I have Macro Planning mini sessions with me.

We can go through your goals, you current meal plan and develop a macro plan that fits your needs.

I’ll calculate your calories, macros, number of servings of each food group and

Get your macro plan today here.

Want to DIY your macros? Enter your email below and get your free Getting Started Guide with a Macro Meal Plan.

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Hi, I'm Shannan.

I help adults make confident choices for a lifetime of good health.


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