Quote (EmericAn @ Jul 13 2018 06:21pm)
Possibly give me a beginners guide to using it/where to see the macros part ... does it tell me what it should be/calculates for me based on goals?
you need to figure out your total energy requirements for the day. insert your sex weight and height into some estimation equation online and get a number, you will tweak this number by 100kcal, every few weeks at a time, depending on your goals. from there, calculate a protein prescription based on your body mass. the amount of lean mass in your body * 1.2 is a rough ratio for how many grams of protein you need. you need a ballpark figure for a protein target to hit each day, accurate to probably 20g. from there, multiply the gram number you get for protein by 4 and subtract that from your total kcal value for the day. this tells you how many calories can be allotted to fat and carb. subtract 540 kcal for fat intake (60g) and the rest is carb. divide the remainder by 4 to get the number of grams of carbs you need.
you have just calculated gram targets for protein, fat, and carb per day that are required to hit your target number of calories.