The calculator has a tab for both women and men, so pick the one that applies to you and enter your info there. So let’s get into the specifics and see how to calculate your ideal macro ratio to get you on that iffym diet! Macro Calculator How To Calculate Macronutrients The Other calculators just “average out” your activity and give you a single average macro target. How to figure out macro ratio . Before you get started with the macro diet, check out these 3 things you need to know. 40/30/30 these daily grams of each macro come from applying those percentages to. Ready to take out all the guesswork? How to figure out your ideal macro ratio. Just enter your information and, within milliseconds, you’ll get a macro ratio that’s customized exactly for your body, goals, and preferences. To calculate your bmr, you should know your weight in kilograms and your height in centimetres, and you should have a calculator. But before figuring out which macro ratio is optimal ...