Although counting macronutrients can seem daunting at first, you may be suprised at how easy it is once you get the hang of it. Check out this basic guide below. Step 1: Adopt A Macros Ratio Most experts who use macros suggest dividing the Big 3 macronutrients into these ratios: » Protein: 35% or 40% »Carbs: 50% or 40% » Fats: 15% or 20% Try this approach and then tweak to find what works best for you. Step 2: Set Your Kilojoule Intake Work out how many kilojoules you need to maintain or lose weight , depending on your goal. Step 3: Calculate Grams »Carbs: 1 gram = roughly 16 kJ (4 calories) »Protein: 1 gram = roughly 16 kJ (4 calories) »Fats: 1 gram = roughly 37 kJ (9 calories) Step 4: Allocate macros Work out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Vict...