I’ll keep this very brief and simple:
Multiply your bodyweight (in pounds) by 1. This will be your protein goal each day.
(if you’re much heavier or feel you have a very high bodyfat percentage, then multiply it by .8 instead)
So, let’s use someone who’s 150 lbs as an example. 150 grams of protein is their daily goal.
Next, multiply that protein goal by 4 (4 cal per gram of protein).
150 x 4 = 600 calories.
Subtract this from your calorie goal for each day.
We’ll use 2500 calories for this example.
2500 – 600 = 1900 calories
Now, the easiest thing to do would either be to split the remaining calories in half OR you can divide them into two different sizes using percentages.
For example, I usually eat 30% of my remaining calories in Fat and the other 70% in carbs (I love carbs).
So using these numbers:
1900 x .3 = 570 (FAT)
1900 x .7 = 1330 (CARB)
Now, divide the FAT number by 9 (9 calories per gram of fat)
And divide the CARB number by 4 (4 calories per gram of carb)
570 / 9 = ~63 g Fat
1330 / 4 = 332.5 g Carb
And there are your macronutrient numbers!
150 g Protein
332.5 g Carbohydrates
63 g Fat