Find your daily calorie goal (or use your current target calories)
Choose your macro targets (grams of protein, fat, and carbs) or percentages
Convert percentages to calories (if using percentages)
Protein calories = total calories × protein %
Fat calories = total calories × fat %
Carbs calories = total calories × carb %
Convert macro calories to grams
Protein: grams = protein calories ÷ 4
Carbs: grams = carb calories ÷ 4
Fat: grams = fat calories ÷ 9
Use food labels to get grams of each macro per serving
Multiply macros by the amount you eat
If you eat 1.5 servings: multiply protein, carbs, and fat grams by 1.5
Track totals for the day
Add protein grams, carbs grams, and fat grams across all foods
Check against your targets
Compare daily totals to your protein/carbs/fat targets
Repeat daily and adjust targets if needed
Use a tracking app or spreadsheet to speed up adding and conversions