Easy Guide to Find YOUR Macros for Muscle & Fat Loss

Hey guys!
In today’s video, I’m going to show you exactly how to break down your macronutrients for your fitness goals and body type—whether you’re a mesomorph, ectomorph, or endomorph. You’ll learn how to lean out, build muscle, and make nutrition easy and sustainable.

I’ve used macros for years, and it’s hands down the easiest way to maintain your ideal weight and physique all year round.

What We’ll Cover:

1. How to identify your body type

2. How to read macros and calories on a nutrition label

3. How to calculate your ideal caloric intake

4. Exact macro splits based on your body type

5. Pro tips for long-term macro success

Step 1: Know Your Body Type

• Mesomorph: Naturally athletic and muscular. Gains and loses weight easily. Proportionate, well-rounded physique.

• Ectomorph: Naturally thin. Long limbs, fast metabolism. Struggles to gain weight or muscle.

• Endomorph: Naturally thicker or curvier. Tends to gain weight easily and needs to monitor carb intake to stay lean.

Step 2: Read a Nutrition Label

On a food label, you’ll usually see:

• Calories

• Fat

• Carbohydrates

• Protein

We’ll use these numbers to calculate your daily intake based on your goal weight, not your current weight.

Step 3: Determine Your Activity Level

Choose one:

• Sedentary: Desk job, no regular workouts

• Active: Workout 3–4 times/week

• Very Active: Workout 5–7 times/week

Step 4: Caloric Multipliers

Use your goal weight and multiply it by the values below based on your activity level and fitness goal.

If you're Active

• Lose weight: 12–14 x goal weight

• Maintain weight: 14–16 x goal weight

• Gain weight: 18–20 x goal weight

If you're Very Active

• Lose weight: 14–16 x goal weight

• Maintain weight: 16–18 x goal weight

• Gain weight: 18–21 x goal weight

Example:
Goal Weight = 135 lbs
Activity Level = Active
Goal = Lose Weight

135 × 12 = 1,620 (lower range)
135 × 14 = 1,890 (upper range)

Target Calorie Range = 1,620–1,890 calories/day

Step 5: Macronutrient Ratios by Body Type

Once you know your calorie goal, use the following macro ratios:

Mesomorph

• 30% Protein

• 40% Carbs

• 30% Fat

Ectomorph

• 25% Protein

• 55% Carbs

• 20% Fat

Endomorph

• 35% Protein

• 25% Carbs

• 40% Fat

Use an app like MyFitnessPal to input your total daily calories and set the percentages for protein, carbs, and fat based on your body type. The app will automatically calculate the number of grams you need for each macro.

Pro Tips

• Front-load your carbohydrates early in the day: breakfast, morning snack, and lunch.

• Focus more on protein and fat in the second half of the day.

• Choose whole food sources:

  • Proteins: Grass-fed chicken, beef, turkey, eggs

  • Carbs: Sweet potatoes, oats, brown rice, starchy vegetables

  • Fats: Avocados, coconut oil, olive oil, flax seeds, walnuts

While flexible dieting (“If It Fits Your Macros”) is popular, prioritize quality foods to give your body the nutrients it needs for optimal function.

Final Notes

Once you hit your goal weight, adjust your macros again to reflect a maintenance phase using the higher caloric range for your activity level.

Tracking macros may feel overwhelming at first, but it becomes second nature with time. You don’t need a restrictive diet or complicated meal plan—just an understanding of how your body works and what it needs.

If you found this video helpful, leave a comment and let me know what you’d like to learn next. Don’t forget to subscribe for more fitness and nutrition content designed to help you feel and function at your best.

If you need more help, download my FREE No-BS Nutrition Guide Here!