I remember when I first learned about macros.

I had heard of them for a while but never gave them much thought.

My idea was that as long as I worked out, nutrition wasn't that important.

I was wrong.

Both workouts and nutrition are important.

But if you could ONLY choose one, I'd choose nutrition every time.

It's the 80/20 rule here.

The more you eat the right things in the right portions the better your health will become.

It doesn't need to be difficult.

But it needs to make logical sense.

Unfortunately, humans aren't always logical.

Emotions drive action and logic justifies it later on.

If you’re vegan (or plant-based), figuring out your macros is one of the most effective tools to get lean, strong, and healthy—without sacrificing your busy lifestyle. 

Why?

Because knowing your macros gives you a crystal-clear plan.

You’ll know exactly what to eat and how much, whether you’re dropping fat, building muscle, or just maintaining peak energy.

No confusion. No endless Googling. Just results.

The best part?

It’s easier than you think.

In this guide, I’ll walk you through exactly how to calculate your macros in less than 10 minutes—and make them work for you.

Let's dive in.

Step 1: Define Your Goal

Before we get into numbers, let’s get clear on your “why.” 

Are you looking to:

1. Drop fat (aka reveal the lean, toned muscles hiding underneath)?
2. Build muscle (aka sculpt a stronger, more athletic frame)?
3. Maintain weight (aka stay where you are while boosting energy and performance)?

This step is crucial because your goal determines everything—your calorie target, your macro split, and even your daily habits.

👉 Why it matters: Think of your goal as your destination.

If you don’t know where you’re headed, how can you choose the best path?

Whether you’re here to slim down, bulk up, or stay steady, being clear on your goal makes the process smoother and the results faster.

Step 2: Find Your Calorie Needs

Your calorie needs—aka your TDEE (Total Daily Energy Expenditure)—are the foundation for your macros.

TDEE is the number of calories you burn in a day from:

• Living: Breathing, pumping blood, keeping your body running (basal metabolic rate or BMR).
• Moving: Walking, working out, chasing your kids, or running a business.

Here’s the quick formula:

• Body weight (in lbs) x 14-16
  • Multiply by 14 if you’re less active (desk job, minimal workouts).
  • Multiply by 16 if you’re more active (regular workouts, lots of movement).

Example: Let’s say you weigh 150 lbs and work out 3-4 times a week.

150 x 15 = 2,250 calories/day

For this example, I'll use an example of a female client who weighs 150 lbs and wants to stay at maintenance calories for her athletic performance.

• If it was fat-loss, I'd subtract 500 calories from her maintenance calories.
• If it was muscle-building, I'd add 250 calories to her maintenance calories.

👉 Pro Tip: If your workouts vary or your activity level changes week-to-week, this number doesn’t need to be perfect—it’s a starting point.

You can adjust as you go.

Step 3: Set Your Macro Split

Now, let’s divide those calories into protein, carbs, and fat. 

Each of these macros plays a unique role in your body:

• Protein (4 calories/gram):
  • Builds and repairs muscle.
  • Keeps you full and helps you burn fat.
• Carbs (4 calories/gram):
  • Your body’s preferred energy source. Fuels workouts and keeps you mentally sharp.
• Fat (9 calories/gram):
  • Supports hormones, brain health, and overall well-being.

For most vegan goals, this macro split works wonders:

• 35% protein
• 45% carbs
• 20% fat

Here’s why:

• High protein: As a vegan, you need more protein to hit muscle-building and fat-loss goals. Plus, it keeps hunger in check.
• Moderate carbs: Carbs give you energy, but not too much to slow progress.
• Lower fat: Vegan diets tend to be naturally higher in fat (thanks to nuts, seeds, and oils), so keeping it moderate balances things out.

Step 4: Calculate Your Macros

Let’s break it down using our female client aiming for athletic performance at her 2,250-calorie example:

1. Protein (35%)

• 35% of 2,250 = 787.5 calories from protein
• Protein has 4 calories/gram, so: 787.5 ÷ 4 = 197g protein/day

2. Carbs (45%)

• 45% of 2,250 = 1,012.5 calories from carbs
• Carbs have 4 calories/gram, so: 1,012.5 ÷ 4 = 253g carbs/day

3. Fat (20%)

• 20% of 2,250 = 450 calories from fat
• Fat has 9 calories/gram, so: 450 ÷ 9 = 50g fat/day

👉 Pro Tip: Don’t stress about hitting these numbers perfectly every day.

Think of them as targets, not rules.

Consistency beats perfection every time.

Side note: Percentages are great and I'm using them for this example but I wouldn't keep her protein that high.

Here's my revision of the percentages above based on 10 years of coaching experience:

140-150 g protein

275-300 g carbs

50-60 g fat

My reasoning: She doesn't need as much protein due to being at maintenance calories (not in a fat-loss phase where protein becomes more important to keep muscle tissue), the extra carbs would fuel her workouts and sporting activities, and the extra fat would help her stay fuller especially later in the day.

Calculators are great for spitting out percentages like the one above.

However, having the right coaching intuition and experience can save you time and headaches later down the road.

It pays to have the right insight.

Step 5: Track and Adjust (Here’s How to Stay on Track)

Once you’ve calculated your macros, the next step is tracking what you eat.

This doesn’t have to be a chore—apps like Cronometer or MyFitnessPal make it super simple.

Here’s what to do:

1. Log your meals for a week. Pay attention to your protein, carb, and fat intake.
2. Check your progress. After 7 days, ask yourself:
   • Am I hitting my protein target?
   • How’s my energy level?
   • Is my weight trending in the direction I want?

How to Adjust:

• If you’re feeling sluggish or low energy, increase your carbs slightly.
• If you’re feeling bloated or heavy, reduce fat.
• If you’re not seeing progress, adjust your calories by 100-200 per day and reassess after another week.

This process isn’t rigid—it’s about learning what works for your body and tweaking as needed.

Based on the example we're using with a female client aiming for athletic performance, I would monitor her body measurements, photos, weight, and strength performance.

Since she's not aiming to drop fat or build muscle, our main metrics would be focused on her athletic performance and strength numbers while making sure she isn't dropping or gaining weight excessively.

With that said, it's highly possible she would drop body fat and gain some lean muscle paired with the correct strength plan while eating at maintenance calories.

Assuming she had little experience lifting or hadn't trained for 6 months before working together, body recomposition (or gaining muscle and dropping fat) would most likely happen provided she's consistent and pushing herself each week with workouts.

I've seen this countless times and I suggest you start from maintenance calories rather than a strict deficit if you've been dieting for years on end.

It's done wonders for the clients I've worked with due to the metabolic reset (rebooting their health).

It'll most likely do the same for you (if needed).

Pro Tips for Busy Vegans

1. Focus on Protein-Packed Foods:
   • Great options: tofu, tempeh, seitan, lentils, soybeans, vegan mocks, edamame, and vegan protein powders.
   • Add high-protein carbs like chickpeas, beans, or nutritional yeast.
2. Prep Ahead to Save Time:
   • Batch cook meals so you’re not scrambling midweek. For example: make a big pot of lentil stew or roast a tray of tofu and veggies.
3. Keep Snacks Simple:
   • Go for easy, macro-friendly options like roasted chickpeas, hummus with seitan sticks, or edamame.

Why This Works

Here’s the bottom line: your macros are your blueprint. 

When you know your numbers, you take the guesswork out of eating and set yourself up for success.

And the best part?

Once you’ve calculated them, the rest is about creating habits that fit your lifestyle.

No crash diets. No confusion. Just results.

Key Takeaways

• Define your goal (fat loss, muscle gain, or maintenance).
• Estimate your calorie needs using a simple formula.
• Use a 35/45/20 macro split for vegan nutrition.
• Track consistently, adjust based on how you feel, and focus on whole, plant-based foods.

Now just put this into action.

Let me know how it goes with your macro planning.

Here’s to getting lean, strong, and unstoppable—without sacrificing your time or lifestyle.