ANASTASI FITNESS
JOSIAH ANASTASI | FITNESS COACH
HOW TO CALUCALTE
YOUR MACROS
THE COMPLETE GUIDE TO DETERMINING
YOUR MACRONUTRIENTS
JOSIAH ANASTASI
E L B A T
8
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The Primary Goal
N U T R I T I O N
B A S I C S
Nutrition Is Everything
B U L K
V S
C U T
Which Should You Choose
B O D Y
R E C O M P O S I T I O N
Can You Build Muscle and Burn Fat
T D E E
How Many Calories Do You Burn
T R A C K I N G
C A L O R I E S
Why Its Essential For Fat Loss
M A C R O N U T R I E N S
What Are They
M A C R O S
F O R
B U L K I N G
5 Step Process
C A L C U L A T I N G
Example For Bulking
M A C R O S
CONTENTS
F O
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W E L C O M E
C U T T I N G
5 Step Process
C A L C U L A T I N G
M A C R O S
Example For Cutting
F O O D
S O U R C E
Grocery Store Reference
L I S T
E L B A T
F O R
CONTENTS
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M A C R O S
WELCOME
The primary goal of this guide is to walk you through the process of how to calculate your
macronutrients and completely transform your body through the fundamentals of nutrition It
will lay everything out for you, step by step, exactly how to use nutrition to your advantage.
If you combine these methods with a proper weightlifting routine, it will improve the overall
strength and definition of your body, along with improvements in the way it feels, moves, and
operates. Regardless of your experience level with nutrition, this guide will give you the results
you are looking for If you follow the directions and stick to guidelines.
Adherence is your ability to stick to a program and complete what is asked of you to perform. It
seems simple, but if you begin the world's best nutrition plan, but you don’t enjoy it and have a
hard time sticking to it, the plan itself becomes useless. Adherence is the highest priority when
evaluating your success with the plan. Following this introduction is an elaborate guide of
everything you need to transform your body.
Josiah Anastasi
Fitness Coach
NUTRITION BASICS
NUTRITION IS
KING
NUTRITION IS EVERYTHING WHEN IT COMES TO REACHING AND
PROGRESSING TOWARDS YOUR FITNESS GOALS
You can work your ass off in the gym, but if you don't properly understand nutrition you will
never see the results you truly desire. This doesn't mean you have to be extremely hardcore
with your diet by only eating fruits, vegetables, and plain chicken breast without seasoning. It
means with the basic understanding of nutrition, you will still be able to eat foods you love,
reach your goals, and enjoy the entire process without food controlling your life. Once you
understand nutrition, your goals become much more achievable and you won't hate the
process. Following this introduction is the foundation of how nutrition affects muscle growth,
fat loss, and how to use it to help reach whichever goal you may have.
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
Which one should you choose?
TUC SV KLUB
BULK VS CUT
BODY FAT
MALE
10 % >
Bulk
15 % <
Cut
FEMALE
20 % >
Bulk
25 % <
Cut
The term bulk refers to eating more calories than your body
burns every day, also called a calorie surplus. The primary goal
during a bulk is to build muscle. The term cut means
consuming fewer calories than your body burns every day,
also known as a calorie deficit. The main goal during a cut is to
lose fat. Deciding whether to cut or bulk is often a hard
decision for most people to make, but let me simplify it for you.
If you're a man with more than 15% body fat or a woman with
more than 25% body fat, then you should cut. There are several
reasons why, first, exceeding these body fat percentages can
lead to serious health consequences over time. Second, you
won't be able to see any of the progress you make in the gym
because your muscles will be covered in fat. Lastly, most
people feel comfortable with how their bodies look when they
are below these percentages.
If you're a man with 10% body fat or less, or a woman with 20%
body fat or less, then you should bulk. Believe it or not, being
too lean can be extremely unhealthy. There are two main
reasons for this. first, staying this lean may have a negative
impact on your energy and hormone levels. Second, your
ability to fight disease is reduced significantly.
If you are unsure of your body fat percentage, a great way to
figure out which direction you should go is your overall
comfortability with your body. If you feel a little bit overweight
and are not happy with your body then you should cut. If you
are comfortable with your level of body fat, then you should
bulk.
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
BODY RECOMPOSITION
Can you build muscle and burn fat at the
same time?
Yes, it is possible, but it is not something I
recommend. For your body to build muscle
most effectively, it requires you to consume
more calories than it burns every day. The
opposite holds true for fat loss, your body
needs to consume fewer calories than it burns
every day to burn fat most optimally. In other
words, trying to do both simultaneously is
counterproductive and you will end up wasting
a lot of time. The most optimal way to make
significant changes to your body is to alternate
between bulking and cutting phases.
The transformations shown are some of my
previous clients and myself going through
bulking and cutting phases. As you can see,
cutting down in weight reveals the hard earned
muscle built in the gym. The most optimal way
to achieve this look is to first put your body in
the best position to build muscle through a
bulking phase, then preserve the muscle during
a cutting phase while losing body fat. Do not try
to do both at the same time, or else you will
slow down your overall progress tremendously.
With that being said, the following guidelines
will provide how to calculate your
macronutrients for both cutting and bulking.
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
TOTAL DAILY ENERGY
EXPENDITURE
How many calories do you burn every day?
Before you can begin tracking your calories, you must determine the number of calories you
burn every day. This is called your total daily energy expenditure (TDEE). It is determined
upon 3 factors. Your basal metabolic rate (BMR), activity level, and the thermic effect of food.
Your BMR is the number of calories your body burns every day to maintain essential
physiological functions. Such as breathing, pumping blood, keeping your organs alive, etc. It
is based on a variety of factors. To name a few, your age, weight, sex, genetics, and body
composition. Let's say you slept for 24 hours straight, your BMR is the number of calories your
body would burn during this time. Think of this as your metabolism. Your BMR accounts for
roughly 60% of the calories your body burns throughout the day.
Your activity level is simply how active you are for the day and it accounts for roughly 30% of
the calories your body burns throughout the day. The thermic effect of food accounts for
roughly 10% of the calories your body burns throughout the day. This is simply the number of
calories it takes your body to process and digest the food you eat.
CLICK HERE FOR A TDEE CALCULATOR
Important Note: Do not use the macronutrient numbers the link
recommends, only use the TDEE calculator.
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
THE IMPORTANCE OF
TRACKING YOUR CALORIES
WHY TRACKING CALORIES IS ABSOLUTELY ESSENTIAL
Understanding nutrition and how to track your food will set you up for long term success in
achieving your health and fitness goals. It is the foundation for successfully losing, gaining,
and maintaining your weight. In other words, it is the foundation if your goals are to build
muscle or burn fat. Without understanding nutrition and how to track it, you are left in a very
uncertain position. Let me explain..
Imagine driving across the state to a resort for a vacation weekend. A GPS or map is essential,
it allows you to travel to your destination in an easy, smooth, and timely manner. It gets you
from point A to point B with exact directions. Now imagine driving to the resort without using
a GPS or map. Will you make it to the resort? You probably will, however, the trip will not be as
easy, smooth or timely. You may get lost along the way and run into problems because you
don't know the exact directions. The same exact concept applies to tracking your food.
If you don't track your nutrition, you don't have any directions. Without directions, you can't
smoothly move towards the weight goal you desire. The moment you begin to track your
nutrition, you are given a map, a map with exact directions on where to go to reach your goal.
Whether that goal is weight loss, gain, or maintenance, you'll know exactly how to do it. If you
don't track your nutrition, getting from Point A (current weight) to Point B (desired weight)
becomes nearly impossible and will leave you guessing the entire way.
ClICK HERE FOR A STEP BY STEP GUIDE THAT SHOWS
EXACTLY HOW TO TRACK YOUR NUTRITION
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
MACRONUTRIENTS
The food you eat consists of different macronutrients called proteins,
carbohydrates, and fats. Each plays a very important role when it comes to building
muscle and losing fat. You must eat a targeted amount of each macronutrient to
maximize your results from exercising.
PROTEIN
The building block for muscle growth
Each gram of protein has 4 calories
FAT
Plays a crucial role in hormone production
Each gram of fat has 9 calories
CARBOHYDRATES
The bodies primary energy source
Each gram of carbohydrate has 4 calories
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
SETTING YOUR
MACRONUTRIENTS
FOR BULKING
The 5 simple step process to setting up
your macronutrients for muscle growth.
5
STEP
PROCESS
Step 1: calculate your TDEE
Use the TDEE calculator to determine the
number of calories you burn everyday.
Step 2: determine your calorie intake
Eat 250-500 more calories than your TDEE
every day.
Step 4: calculate the calories and
grams from fat
Use 20% of your total daily calorie intake
for fats.
Grams = (calories from fat) / (9)
Calories From Fat = (calorie intake) * (0.2)
Step 3: calculate the calories and grams
from protein
Step 5: calculate the calories and
grams from carbohydrates
Eat 1 gram of protein per pound of
bodyweight.
Use the rest of your remaining calories for
carbohydrates.
Grams = (bodyweight) * (1)
Calories From Protein = (grams) * (4)
Calories From Carbs = (calorie intake) (calories from protein ) - (calories from fat)
Grams = (calories from carbs) / (4)
IMPORTANT NOTE:
The following macronutrient examples skip to step 3 because the TDEE and calorie intake is given
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
Calculating Macronutrients
Example 1:
Jonathan has a TDEE of 2000 calories,
weights 180 pounds, and wants to bulk.
Example 2:
Josiah has a TDEE of 2500 calories,
weights 200 pounds, and wants to bulk.
Step 3: calculate the calories and grams from protein
Step 3:: calculate the calories and grams from protein
Since Jonathan weighs 180 pounds, He will need 180
grams of protein. 180 * 1 = 180 grams.
Since Josiah weights 200 pounds he will need 200 grams
of protein. 200*1 = 200 grams.
Since each gram of protein equals 4 calories, the number of
calories from protein is 720.
Since each gram of protein equals 4 calories, the number of
calories from protein is 800.
Calories from protein: 180 * 4 = 720
Calories from protein: 200 * 4 = 800
Step 4: calculate the calories and grams from fat
Step 4: calculate the calories and grams from fat
Since Jonathan has a TDEE of 2000 and wants to bulk is
daily calorie intake is 2500..
Since Josiah has a TDEE of 2500 and wants to bulk his daily
calorie intake is 3000.
Now that we know the calorie intake we can calculate how
many grams of fat he needs.
Now that we know the calorie intake we can calculate how
many grams of fat he needs.
When we multiply 20% of his calorie intake it leaves him
with the calories from fat
When we multiply 20% of his calorie intake it leaves him
with the calories from fat.
Calories From Fat:: 2500 * 0.2 = 500
Calories From Fat:: 3000 * 0.2 = 600
We now need to divide this number by 9 to calculate an
exact gram number. We divide by 9 because each gram of
fat has 9 calories.
We now need to divide this number by 9 to calculate an
exact gram number. We divide by 9 because each gram of
fat has 9 calories.
500/9 = 56 grams
600/9 = 67 grams
Step 5: calculate the calories and grams from Carbs
Step 5: calculate the calories and grams from Carbs
Now that Jonathan has the calories from protein and fat, we
need to subtract these numbers from his daily calorie intake
to calculate the amount of calories he has left from
carbohydrates.
Now that Josiah has the calories from protein and fat, we
need to subtract these numbers from his daily calorie intake
to calculate the amount of calories he has left from
carbohydrates.
Calories From Carbs: 2500 - 720 - 500 = 1280
3000-800-600= 1600 calories
We now need to divide this number by 4 to calculate an
exact gram number. We divide by 4 because each gram of
carbohydrate has 4 calories.
We now need to divide this number by 4 to calculate an
exact gram number. We divide by 4 because each gram of
carbohydrate has 4 calories.
1280/4 = 315 grams
1600/4 = 400 grams
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
SETTING YOUR
MACRONUTRIENTS
FOR CUTTING
The 5 simple step process to setting up
your macronutrients for fat loss.
5
STEP
PROCESS
Step 1: calculate your TDEE
Use the TDEE calculator to determine the
number of calories you burn everyday.
Step 2: determine your calorie intake
Eat 500 less calories than your TDEE every
day.
Step 4: calculate the calories and
grams from fat
Use 20% of your total daily calorie intake
for fats.
Grams = (calories from fat) / (9)
Calories From Fat = (calorie intake) * (0.2)
Step 3: calculate the calories and grams
from protein
Step 5: calculate the calories and
grams from carbohydrates
Eat 1 gram of protein per pound of
bodyweight.(female) or 1.2 grams (male)
Use the rest of your remaining calories for
carbohydrates.
Grams = bodyweight * (1)
Calories From Protein = (grams) * (4)
Calories From Carbs = (calorie intake) (calories from protein ) - (calories from fat)
Grams = (calories from carbs) / (4)
IMPORTANT NOTE:
The following macronutrient examples skip to step 3 because the TDEE and calorie intake is given
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
Calculating Macronutrients
Example 1:
Jonathan is a male, has a TDEE of 3000
calories, weights 180 pounds, and wants to cut.
Step 3: calculate the calories and grams from protein
Since Jonathan is a male and cutting, he will need 1.2
grams of protein per pound of body weight (180*1.2) = 216
grams.
Since each gram of protein equals 4 calories, the number of
calories from protein is 864
Calories from protein: 216 * 4 = 864
Step 4: calculate the calories and grams from fat
Since Jonathan has a TDEE of 3000 and wants to cut his
daily calorie intake is 2500.
Now that we know the calorie intake we can calculate how
many grams of fat he needs.
When we multiply 20% of his calorie intake it leaves him
with the calories from fat
Calories From Fat:: (2500*0.2) = 500
We now need to divide this number by 9 to calculate an
exact gram number. We divide by 9 because each gram of
fat has 9 calories.
500/9 = 56 grams
Step 5: calculate the calories and grams from Carbs
Now that Jonathan has the calories from protein and fat, we
need to subtract these numbers from his daily calorie intake
to calculate the amount of calories he has left from
carbohydrates.
3000-864-500= 1636 calories
We now need to divide this number by 4 to calculate an
exact gram number. We divide by 4 because each gram of
carbohydrate has 4 calories.
1636/4 = 409 grams
Example 2:
Harmony is a female, has a TDEE of 2500
calories, weights 160 pounds, and wants to cut
Step 3: calculate the calories and grams from protein
Since harmony is a female and wants to cut, she will need 1
gram of protein per pound of body weight (160*1) = 160
grams.
Since each gram of protein equals 4 calories, the number of
calories from protein is 640
Calories from protein: 160 * 4 = 640
Step 4: calculate the calories and grams from fat
Since harmony has a TDEE of 2500 and wants to cut her
daily calorie intake is 2000..
Now that we know the calorie intake we can calculate how
many grams of fat she needs.
When we multiply 20% of his calorie intake it leaves her with
the calories from fat
Calories From Fat:: (2000*0.2) = 400
We now need to divide this number by 9 to calculate an
exact gram number. We divide by 9 because each gram of
fat has 9 calories.
400/9 = 44 grams
Step 5: calculate the calories and grams from Carbs
Now that harmony has the calories from protein and fat, we
need to subtract these numbers from her daily calorie intake
to calculate the amount of calories she has left from
carbohydrates.
2000-640-400= 960 calories
We now need to divide this number by 4 to calculate an
exact gram number. We divide by 4 because each gram of
carbohydrate has 4 calories.
960/4 = 240 grams
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
FOOD SOURCE LIST
Listed below are my recommended food sources separated by each macronutrient. This food
source list is not final by any means. The best nutrition plan is the one you truly enjoy and
one you can stick to. With that being said, I highly recommend you have a lot of flexibility with
your food choices, as long as you are hitting the recommended macronutrient targets A rule
of thumb for you is to get 80% of your calories from the food source list provided. The
remaining can come from any food you desire, as long as you hit your macronutrient goals.
Don't forget, this list is not final. If you would like additional food choices to this,, go ahead
and add them. For each meal, choose one item from each category and you will be well on
your way to hitting your macronutrients. Now let's take a look at what you'll be eating.
PROTEIN
FATS
CARBS
•Egg whites
•Almond Butter
•Almond milk
•Fat free cheese
•Almonds
•Bagels
•Kodiak Protein Pancakes
•Avocado
•Beans
•Lean Chicken
•Avocado Oil
•Breads
•Lean Deli Meats
•Chia Seeds
•Brown Rice
•Lean Fish
•Coconut oil
•Cereal
•Lean Ground Beef
•Dark Chocolate 85%
•Cream of Wheat
•Lean Steak
Chaco
•Fruits
•Lean Turkey
•Extra Virgin Olive Oil
•Hash Browns
•Low Fat Cottage Cheese
•Full Fat Dairy
•Legumes
•Low Fat Milk
•Grass Fed Beef
•Oats
•NonFat Greek Yogurt
•Nuts
•Pastas
•Pork Chops
•Peanut Butter
•Quinoa
•Powdered Peanut Butter
•Whole Eggs
•Sweet Potatoes
•Protein Bars
•Wild Caught Salmon
•Tortillas
•Protein Powder
•Vegetables
•Shrimp
•White Potatoes
•Tuna
•White Rice
•Smart Pop Popcorn
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
FOOD SOURCE LIST CONTINUED
ALMOND BUTTER
Make sure to get the organic kind that you stir.
ALMOND MILK
Make sure to get the low sugar option.
BREAD
Preferably Dave's Killer Bread or some type of bread with nuts.
BAGELS
Make sure they have less than 3 grams of fat per serving.
CEREALS
Make sure they have less than 10 grams of sugar per serving. My favorite brand is special K protein addition.
DARK CHOCOLATE
Make sure to get 85% cocoa. You can find this at Walmart.
EGG WHITES
Costco has a 6 pack of these. They are also very cheap at any grocery store.
FAT FREE CHEESE
I've only been able to find this at Walmart. FRUITSAny type of fruit is fine. Making smoothies with a frozen berry mix is great for this.
GREEK YOGURT
Make sure it is nonfat. My favorite brands are Oikos and Danon.
KODIAK PANCAKES
Using egg whites as a mix instead of water is a great way to get extra protein.
MEATS
Make sure each serving of meat has less than 10 grams of fat per serving.
OATMEAL
Make sure to get the no sugar or low sugar option. I like to mix one low sugar packet with a serving of no sugar.
PEANUT BUTTER
Make sure to get the organic kind that you stir.
POTATOES
Any type of potato is fine.
PROTEIN BARS
Any protein bar will do. Make sure each serving has less than 8 grams of fat. My favorite brand is Kirkland.
PROTEIN POWDER
Any protein powder will do. My favorite brand is Optimum Nutrition.
RICE
Any type of rice is fine.
SMART POP POPCORN
Make sure to get the green Orville Redenbacher's brand
TORTILLAS
Any type of tortilla is fine.
TUNA
Make sure to get the tuna that is in water, not vegetable oil. You can also get tuna packets VEGETABLESAny type of vegetable is
fine.
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
MY STORY
Growing up I dealt with the two most common
problems people have with their bodies. During
my younger years, I was overweight and had no
understanding of why I was. It's something I
hated and something I didn't think would ever
change. As I grew into a teenager, my body
transformed and within a year I was 6 inches
taller and was left skinny as could be.
One problem was fixed while another was born,
and I think I hated it even more. I have the firsthand experience of how it feels when you're not
happy with your body for both situations.
Whether that is being overweight or extremely
skinny and unhealthy I can relate. It sucks. My
journey started with the sole purpose to change
my body, but throughout everything I have
learned, there is so much more to it than that.
Learning about exercise and nutrition improved
my life in almost every aspect and believe me
when I say that because it will do the same for
you. You just have to go for it. The reason I am
so passionate about helping people with their
health is the tremendous impact it had on my
life and the impact it had on the people I've
worked with. I genuinely love this, I love being a
personal trainer, and I love seeing people
change their entire lives through health and
fitness. I hope this guide gets you one step
closer to reaching your goals!
Josiah Anastasi - How To Calculate Your Macros: Complete Guide
Josiah Anastasi
Online Fitness Coach
THANK YOU
If you ever have any health, fitness, or nutrition questions
contact me on Instagram! I would love to help you achieve
whichever goals you may have.
CONNECT WITH ME
Instagram.com/anastasi_fitness/
Facebook.com/anastasifitness/
Josiah Anastasi - How To Calculate Your Macros: Complete Guide