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...The first step in calculating macros is to know total number of calories you must consume a day by using chart above can calculate your caloric intake depending on activity level and goal weight loss maintenance or gain have an online calculator estimated daily https www net calorie html results will show estimates that be used as guideline for how many each maintain lose at chosen rate example here macronutrients diet consisting carbs protein fat per gram grams allowed proteins fats this scenario ideal would if rather calculated electronically also utilize macro healthyeater com flexible dieting shows optimal based age height gender...