In order to find out what your macro break down should be, we first need to know how many calories you require. This is a very simple template that will help us determine your daily caloric needs. It is however just an estimate.
Now that you have determined your daily caloric goals, you will have some simple math to perform.
40 - 40 - 20 is the easiest way to find your macros
For Example: Your Daily Calorie allotment is 1700
40% of your calories should come from Carbohydrates:
1700 x .4 = 680 calories
680 divided by 4 (calories in 1 gram of Carbohydrates) = 170 grams
40% of your calories should come from Protein:
1700 x .4 = 680 calories
680 divided by 4 (calories in 1 gram of Protein) = 170 grams
20% of your calories should come from Fat:
1700 x .2 = 340 calories
340 divided by 9 (calories in 1 gram of Fat) = 37.77 grams
170 g of Carbs
170 g of Proteins
38 g of Fat
1700 Calories