1. FIND OUT WHAT YOUR BMR IS
Your BMR (Basal Metabolic Rate) is the amount of calories that your body burns by just being alive. You could lie on the couch all day and not do anything and that is how many calories you would burn.
2. CALCULATE YOUR TDEE
Your TDEE (Total Daily Energy Expenditure) is the amount of energy that your body burns, taking in your activity levels, job activity levels, how many days you exercise, how long you exercise for and how intense your sessions are.
3. DECIDE WHAT YOUR GOAL IS
If you want to lose weight, you eat less than your TDEE, to maintain, you eat the same amount and if you want to bulk, you eat more than your TDEE.
4. BREAKDOWN THE MACROS ACCORDINGLY
All of these steps can be done on iifym.com and the site will break down your macros accordingly. Test out those macros for a few weeks and weigh yourself continuously so you know whether or not you’re losing/maintaining/gaining weight. You can drop your macros if needed but if you are on the right track according to your goals, there is no reason to change your macros.