How to calculate macros without My Fitness Pal
Find protein requirement 1.5-2g a day
4 cals per gram
4 cals per gram of CHO
9 cals per gram Fat
7 cals per gram for alcohol
Using 80kg as an example
Lean mass x 1.5 (80x 1.5 = 120g) 120g =
480cal from protein, = 120g
480cals fat / 9cals = 53.33g fat,
480/x = 30/100
30x=480x100
30x=4800
/30
x = 1600cal
1600cal x .40 = 640cal cho /4 =160g