In this instructional video, Eric Roberts walks viewers through a straightforward, step‑by‑step method for calculating daily calorie needs and macronutrient targets for body recomposition. He starts with the goal body weight, multiplies it by 12 to set daily calories, then derives protein (goal weight × 0.8 g, 4 kcal/g), fat (30 % of total calories, 9 kcal/g), and finally carbs from the remaining calories (4 kcal/g). Using a 150 lb target as an example, he arrives at 1,800 kcal, 120 g protein, 60 g fat, and 195 g carbs. He concludes by directing viewers to a free macro calculator linked in his bio for those who prefer an automated tool.
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Be ready to take screenshots because this is macros for dummies to lose fat and build muscle. First, you're gonna take your goal body weight, multiply that by 12, and that gives you your daily calories. So if you currently weigh 200 and you want to weigh 150, 150 times 12 is 1,800 calories per day. For every 1 gram of protein, there is 4 calories. For every 1 gram of carb, there is 4 calories. And for every 1 gram of fat, there is 9 calories. So let's get into the macros, starting with your protein goal. You'll take your goal body weight, multiply that by 0.8, and that's how many grams of protein per day you'll eat. So you want to weigh 150 pounds, multiply by 0.8, 120 grams of protein. 120 grams of protein times 4 calories per gram is 480 calories. And if we subtract that from our daily calorie goal, that means we have 1,320 calories left for carbs and fat. So next we'll do our fat goal, and that should be 30% of your daily calories. So 1,800 calories times 0.3 equals 540 calories of fat. And remember, there's 9 calories per 1 gram of fat, so that means your goal would be 60 grams of fat per day. And we will subtract the calories of fat from the remaining calories you had, which means you have 780 calories left for carbs. So we take the remaining 780 calories, divide that by 4, and that would get you 195 grams of carbs per day. So your body recomp macros would be 1,800 calories with 120 grams of protein, 60 grams of fat, 195 grams of carbs. And if you don't want to do all of this math, click this link in my bio to use my free calorie and macro calculator.
