If you want to know, in simple terms, how to calculate your macros for effortless muscle gain and/or fat loss, then you want to read this article. If you care at all about weight loss, muscle growth, overall health or anything similar, then you probably know your diet is key. ere's a breakdown of how to crunch your own numbers: Determine maintenance calories: This is the number of calories you need to maintain bodyweight. Set deficit/surplus calories. So, here's how to calculate your macros.

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