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

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