I’m thrilled you are ready to dive into the world of macro counting.

Hopefully you’ve already bought yourself a scale and downloaded

MacrosFirst (or your favorite food tracking app), and if not, those are the first steps. But now you may be thinking what’s next? How do
you know where to set your macro goals?

You could try an online calculator, but as you may have realized, the numbers generated by various calculators can be vastly different.
How can you even know which set of macros is most accurate?

There is a better way, my friend!

I’m a big fan of the saying, “GIVE A MAN A FISH AND YOU FEED HIM FOR A DAY; TEACH A MAN TO FISH AND YOU FEED HIM
FOR A LIFETIME.”

Let’s teach you how to fish, or…er…set your own macros!

A
mber
Brueseke

Biceps After Babies © 2023 Page 2

 BACK TO BASICS

B U
efore we get into the nitty gritty, let’s go over some basics. First, what is a calorie? A calorie is simply a standard unit of
measurement used to quantify energy, especially the amount of energy contained in the foods we eat and later used by our
bodies. All the foods we eat contain stored energy; any activity we perform (walking, digesting, fidgeting—everything!) burns stored
energy—aka calories. Depending on what and how much you eat and how much you move, one of three basic things can happen:

1 You consume approximately the same number of calories as you burn in a day, and your weight stays the same.

You eat more calories than you burn; this creates a caloric surplus in your body and you gain weight. That gained
2 weight can be either fat or, if you eat and train effectively, mostly muscle.

You burn more calories than you consume; this creates a caloric deficit in your body and you lose weight. That lost
3 weight can be either mostly fat or (depending on your macro breakdown, the size of the caloric deficit, and how you
train) a combination of fat and muscle.

It’s important to recognize that any diet will make you lose weight (at least temporarily) as long as it creates a caloric deficit. All of the
popular trendy diets with their myriad of rules work because they indirectly cause you to eat less than you burn, resulting in weight
loss. For example:

• Doing more cardio = burning more calories = caloric deficit = weight loss
• Not eating after dinner = eating fewer calories = caloric deficit = weight loss
• Eating only “clean foods” = eating fewer calories = caloric deficit = weight loss
• Avoiding sugar = eating fewer calories = caloric deficit = weight loss
• Walking 10,000 steps a day = burning more calories = caloric deficit = weight loss

Biceps After Babies © 2023 Page 3

 But the problem with losing weight by just following “food rules” like the ones previously mentioned is two-fold:

RESTRICTION RARELY WORKS LONG TERM

1 Most of us can abide by arbitrary rules for a week or two—sometimes even a month or two. However, almost
everyone who attempts a restrictive diet eventually falls off the wagon. If you’re constantly thinking about all the
things you CAN’T eat, your mind dwells on those forbidden foods and cravings creep in. When you tell someone
they can’t have sugar, typically those sugar cravings just become much stronger.

YOU RISK ATTRIBUTING WEIGHT LOSS TO A DIET RULE RATHER THAN THE CALORIC DEFICIT CAUSED BY
2 FOLLOWING THAT RULE

If you believe “eating clean” is causing your fat loss, what will you do when you inevitably hit a weight-loss plateau?
Eat cleaner? It’s important to understand that eating clean or cutting out sugar or increasing your cardio isn’t directly
causing the fat loss; rather, following those rules creates a caloric deficit, which is what actually makes your body
burn stored fat and lose weight.

Now that we’ve covered some basics of calories, deficits and surpluses, and debunked some popular diet myths, let’s talk about what
really works and how to make your macros work for you.

Biceps After Babies © 2023 Page 4

 SETTING YOUR MACROS

TRACK YOUR NORMAL INTAKE FOR 1 FULL WEEK

U
Be honest with yourself—and your tracking app; don’t try to change your normal intake or leave anything out. This
exercise isn’t meant to induce guilt, but rather to figure out how many calories you’re currently consuming. At the
end of the week, divide the number of total calories you’ve logged by seven to find your current average caloric
intake:

Total calories / 7 = calories per day

I currently eat about _______________ calories per day.

This is an important step. The calculations we will do in the following steps are just estimations of your calorie
needs. If you find the formula(s) spits out calories that are vastly different from your current caloric intake, it’s
worth taking a second look and perhaps even relying on an average of the calories you currently consume as
an estimation of your current Total Daily Energy Expenditure (TDEE). In addition, if there is a large difference
between your current average intake and the macros you set that can be a red flag that you may need to
execute a reverse diet before your body will respond to a deficit.

NOTES:

Biceps After Babies © 2023 Page 5

 ESTIMATE YOUR TOTAL DAILY ENERGY EXPENDITURE (TDEE)

Getting this step right will set you up for success. Remember, in order to lose weight, you must create a caloric
deficit. Once you figure out how many calories you burn in a normal day, you can adjust the number of calories you
consume each day based on your body composition goals. While there are many equations you could use, I find
Alan Aragon’s to be the most straightforward. I have provided two equations. Use Option A if you know your current
body fat percentage and Option B if you do not:

TDEE OPTION A:

LBM = ______________ x ____________________ = ________________

Current Weight BF% in decimal form Fat Weight (FW)

LBM = ______________ - ______________ = _______________________________

Current Weight FW Lean Body Mass (LBM) in pounds

BMR = 11.5 x __________________________________

Lean Body Mass (LBM) in pounds

TDEE = ______________ x ________________________

BMR Activity Multiplier

To determine Activity Multiplier reference the table below:

ACTIVITY MULTIPLIER TABLE

Amount of Exercise Description TDEE/Maintenance

Sedentary Little or No Exercise / Desk Job TDEE = 1.2 x BMR

Light Exercise / Sports

Lightly Active TDEE = 1.375 x BMR
1-3 days per week

Moderate Exercise / Sports

Moderately Active TDEE = 1.55 x BMR
3-5 days per week

Heavy Exercise / Sports

Very Active TDEE = 1.725 x BMR
6-7 days per week

Very Heavy Exercise / Physical Job /

Extremely Active TDEE = 1.9 x BMR
Training 2x per day

Biceps After Babies © 2023 Page 6

 TDEE OPTION B:

TDEE = ________________ x ( ___ + _________________________________________ )

Current Weight α Average Number of Training Hours in a Week

Fill in your “α” by choosing the number below that best matches activity level:

ACTIVITY LEVEL ( α)

Woman or Less Active Person Man or More Active Person

8 = Low Intensity Training 9 = Low Intensity Training

9 = Moderate Intensity Training 10 = Moderate Intensity Training

10 = High Intensity Training 11 = High Intensity Training

This equation above tends to underestimate the calorie needs of sedentary people. If you don’t exercise much
or at all, use the upper range of the alpha multiplier.

My Estimated TDEE is: ________________

Struggling to figure out this process?

Listen to Biceps After Babies Radio Wondering how nursing a baby plays into
episode 132: The Top 5 Mistakes setting your macros? Listen to episode 21 of
Made When Setting Your Own Macros Biceps After Babies Radio for guidance.

NOTES:

Biceps After Babies © 2023 Page 7

 SET YOUR CALORIE GOALS

IF YOUR GOAL IS TO LOSE WEIGHT (CUT)

There are three ways to create a caloric deficit: increase your movement, decrease your intake, or do a bit of both
simultaneously.

A good caloric deficit restricts your diet only enough to force your body to burn stored fat but not enough to
interfere with muscle recovery and growth. A severe caloric deficit may cause you to lose weight faster, but some of
that lost weight will inevitably be from lean muscle mass. Instead, if you stick with a moderate caloric deficit, you’ll
maximize fat loss while minimizing muscle loss. I have found that a deficit around 20% is ideal; this means you’ll
consume about 20% fewer calories than you burn each day.

To set your total calories during a cut: Total Daily Energy Expenditure (you may also see this number called
“maintenance calories”) x 0.8 = Number of calories for fat loss.

_______________ x 0.8 = ________________________________

My TDEE Number of Calories for Fat Loss

IF YOUR GOAL IS TO GAIN WEIGHT (BULK)

When we’re talking about intentionally gaining weight, we typically mean adding muscle to the body. If this is your
goal, you must have TWO important variables in place:

YOU MUST LIFT WEIGHTS

1 Regardless of where you set your macros, if you aren’t progressively overloading your body with resistance
training, you won’t gain muscle. Don’t understand progressive overload or how to make sure it’s included
in your training? Check out my workshop Build Your Workouts that teaches you to build your own
customized training plan that actually builds muscle.

YOU MUST EAT ENOUGH

2 People who are new to weight lifting are able to put on muscle while in a caloric deficit, but eventually
everyone gets to a point where increasing daily calories slightly above maintenance levels is necessary to
add more muscle. What I suggest is first maximizing your muscle gains by eating at maintenance for as
long as you are able to make progress adding muscle. Only once you have maxed out those gains do I
suggest moving from maintenance into a bulk.

When you first begin bulking, I recommend starting with a 5% calorie surplus and observing how your body
responds over three to four weeks; then you can add or subtract calories as needed. You should aim to gain about
0.25 to 0.5 pound per week.

Biceps After Babies © 2023 Page 8

 To set your total calories during a bulk: Total Daily Energy Expenditure (maintenance calories) x 1.05 = Number of
calories for muscle gains.

_______________ x 1.05 = __________________________________

My TDEE Number of Calories for Muscle Gain

IF YOUR GOAL IS TO MAINTAIN WEIGHT

This is a beautiful place to be in your journey, and there’s still plenty to learn while just maintaining your weight. In
fact, if you are consistent with your nutrition and macronutrient intake while maintaining you can experience body
recomposition where you simultaneously add muscle and lose fat. Body recomposition works primarily for those
who are newer to weight lifting.

To set your total calories during maintenance: Total Daily Energy Expenditure (maintenance calories) = Number of
calories for maintenance.

_______________ = __________________________________
My TDEE Number of Calories for Maintenance

NOTES:

Biceps After Babies © 2023 Page 9

 SET YOUR MACROS

Once you’ve correctly calculated the calories for losing weight, gaining weight or maintaining, the next step
is allotting those calories to the various macronutrients. The major building blocks of all foods are protein,
carbohydrates, and fat. Your diet should consist of a combination of these three, and finding the ideal ratio to meet
your body composition goals is what setting macros is all about.

Remember, if you want great results, it isn’t enough to only count calories. Each macronutrient (protein, fats, and
carbs) has its own role that should not be ignored.

EACH MACRONUTRIENT HAS ITS OWN ENERGY VALUE:

• FAT = 9 CALS / G
• PROTEIN = 4 CALS / G
• CARBOHYDRATES = 4 CALS / G
• ALCOHOL = 7 CALS / G

You can calculate the number of calories in a food if you know the macros for that food.

For example, ½ a cup of oatmeal (40 g) contains:

• 5 g protein
• 3 g fat
• 27 g carbs

Therefore, you would set up the equation like this:

(5 g protein x 4 cals/g) = 20 cals
(3 g fat x 9 cals/g) = 27 cals
+ (27 g carbs x 4 cals/g) = 108 cals
Caloric Total: 150 cals

Now let’s talk a little bit more about what each of those macros are and how you can make them work for you!

Biceps After Babies © 2023 Page 10

 PROTEINS ARE THE BUILDING BLOCKS OF MUSCLE. A protein is a large molecule in our foods that is made up of a chain of amino
acids. Adequate protein intake helps to build muscle and also prevents muscle loss when your diet results in a calorie deficit. It
satisfies appetite and staves off hunger better than fats or carbs because it helps you to feel fuller longer.

PROTEIN IS THE MOST IMPORTANT MACRONUTRIENT, since a high-protein diet is extremely effective for maintaining muscle while
in a caloric deficit or adding muscle mass while in a caloric surplus. Amino acids are the building blocks of all proteins, from the
proteins found in cheese to the proteins that make up the muscles in your abs. Basically, when you eat a lot of protein-rich foods, you
have a bunch of amino acids floating around in your bloodstream from those dietary sources. This enables your body to use those
readily available aminos for building muscle (or for other bodily functions) instead of breaking down muscles elsewhere in your body to
get them.

When setting your macros for the day, aim for about 0.6 TO 1.2 GRAMS OF PROTEIN PER POUND OF CURRENT BODY WEIGHT. Your
macros will be on the lower end of that range if you have more than 30 pounds to lose.

You’ll set your protein macro on the upper end of that range if you’re already lean but trying to get leaner OR if you’re bulking and
trying to add muscle. For most people with 5 to 30 pounds to lose, it works well to set your protein at 0.8 to 1 g/lb of your current
body weight. Tracking your week of normal intake will come in handy when you’re establishing your daily macronutrient goals. I
DON’T CARE HOW “PERFECT” YOUR MACROS GOALS ARE—IF YOU CAN’T HIT THEM CONSISTENTLY, THEY’RE USELESS.

Take a look at how much protein you normally eat. If you’re a vegetarian or you just normally eat around 40 grams of protein per day,
then setting your protein goals at something like 160 g/day is just setting yourself up for failure. If you aren’t used to eating much
protein, it’s fine to start on the lower end of the protein range and increase over time. A great question to ask yourself: How can I start
with an achievable protein goal that moves me towards optimal?

TO SET YOUR PROTEIN MACROS:

PROTEIN G = CURRENT BODY WEIGHT X *(0.6-1.2)
* PICK A SPECIFIC DECIMAL BETWEEN 0.6 AND 1.2

_______________ x ________ = ______________

Current Weight *0.6-1.2 Protein (grams)

MY PROTEIN MACROS: ____________ G

Biceps After Babies © 2023 Page 11

 Fats belong to a group of substances called lipids and come in liquid or solid form. All fats are combinations of saturated and/or
unsaturated fatty acids. FAT IS AN ESSENTIAL NUTRIENT THAT OUR BODIES REQUIRE TO LIVE; it assists in vitamin absorption,
hormone regulation, and brain function.

Fats get a bad rap, but they are vital for your health! A fat-free diet will trigger hormone imbalances, since fats are necessary for
hormone production. For most people who want to lose weight, setting your daily fat macro as low as possible (while still consuming
enough to maintain hormone regulation) is preferable. However, for someone who does no physical activity or who has hormonal
issues like PCOS or thyroid disease, lower carbs and higher fat ratios typically produce better results, so consider starting at 0.3-0.35 g
per pound of current body weight. For everyone else, I suggest setting your fat macros around 0.25 to 0.3 grams per pound for leaner
individuals; for those who are significantly overweight, I suggest setting your fat macro as low as 0.2 grams per pound of current body
weight. If you’re bulking or maintaining, set your fat macros around 0.4 to 0.5 g/lb of body weight.

TO SET YOUR FAT MACROS:

FAT G = CURRENT BODY WEIGHT X *(0.2 - 0.5)
* PICK A SPECIFIC DECIMAL BETWEEN 0.2 AND 0.5

_______________ x _________ = ______________

Current Weight *0.2-0.5 Fat (grams)

MY FAT MACROS: ____________ G

Biceps After Babies © 2023 Page 12

 Carbohydrates are any of a large group of organic compounds occurring in foods and include sugars, starch, and cellulose. Carbs are
stored in the liver, kidneys, and muscles as glycogen. Carbohydrates are our body’s preferred quick and easy energy source.

Carbohydrates are also necessary for the production of leptin, a hormone that regulates appetite and metabolism. The rest of the
calories in your diet—whether you’re cutting, bulking, or maintaining—will come from carbohydrates.

TO SET YOUR CARB MACROS:

TOTAL CALORIES - [(PROTEIN MACROS X 4) + (FAT MACROS X 9)] = CALORIES DEVOTED TO CARBS
CALORIES DEVOTED TO CARBS / 4 CALS = CARB MACROS IN GRAMS

______________ - [(______________ x 4) + (____________ x 9)] = __________________________

Total Calories Protein Macros Fat Macros Calories Devoted to Carbs

__________________________ / 4 - = ____________________
Calories Devoted to Carbs Carb Macros in Grams

Remember order of operations from

MY CARB MACROS: ____________ G elementary school? You’ll want to make sure
you multiply your goal protein grams by 4,
then multiply your goal fat grams by 9, and
then take your total calories and subtract
the calories from protein and fat.

Biceps After Babies © 2023 Page 13

 QUICK REVIEW

HOW TO CALCULATE YOUR

AVERAGE DAILY CALORIES
U EVERY MACR
ONUTRIENT
HAS ITS OWN
VALUE
ENERGY

Fat = 9 cals /
Protein = 4 ca
ls/g
g

Carbohydrates
Total Calories Consumed in a Week / 7 = = 4 cals / g
Alcohol = 7 ca
Average Calories Per Day ls / g

1 L CULATE
HOW TO CALCULATE YOUR O C A
HOW T MACRO
S
TDEE IF YOU KNOW BF% T E I N
PRO t body
te in g = curren
P ro (0.6-1.2)
TDEE = BMR x Activity Multiplier weight x
for
F%? Aim
g a t a higher B e . A re you
Startin o f th e rang e
the lowe
re n d im for th
HOW TO CALCULATE YOUR to g e t leaner? A ou are
g y
lean tryin range. If rting
TDEE IF YOU DON’T KNOW BF% nd of the sta
higher e e m id d le
ere in th efault.
somewh /l b is a great d
g
with 0.8
TDEE = Current Body Weight in Pounds x ( α +
Average Number of Training Hours in a Week)
HOW TO CAL
CULATE
FAT MACROS
HOW TO CALCULATE CALORIES
IF YOU ARE CUTTING 2 0.2 - 0.35 g/lb
of current
body weight
for cutting
TDEE x 0.8 = Number of Calories for Fat Loss 0.4 - 0.5 g/lb
of current
body weight
for maintaining

3
HOW TO CALCULATE CALORIES
IF YOU ARE BULKING HOW T
O CAL
CARB M CULATE
ACROS
TDEE x 1.05 = Number of Calories for Muscle Gains Total ca
lori
(fat mac es - [(protein m
ros X 9)] ac
= Calori ros x 4) +
to carbs e s devote
d
Calories
HOW TO CALCULATE CALORIES devote
= carb m d to carbs / 4
IF YOU ARE MAINTAINING acros in
grams
cals

TDEE = Number of Calories for Maintenance

Biceps After Babies © 2023 Page 14

 LET’S WRAP IT ALL UP!

U
MY MACROS (IN GRAMS)

CARBS PROTEIN FAT FIBER

25-35 G

N ow that you have your macros set I want you to put these estimated calories and macros into action consistently for at least
two full weeks. This step is vitally important as equations only give you a place to start. The only way to know that macros
are actually set appropriately for you is to be consistent, monitor your progress, and adjust your numbers if/when needed to get the
results you want. Remember, adherence and consistency are the most important factors when it comes to long-term weight loss. I
don’t care how “perfect” your macros goals are—if you can’t hit them consistently, they’re useless.

Last, now that you have set your macros listen to Biceps After Babies Radio episode 133: I Set My Macros...What’s Next?

That’s it! Now get to work!

Biceps After Babies © 2023 Page 15

 BELIEVE IN
yourself
AND YOU
WILL BE
unstoppable