2842: How to Calculate Your Macros ; The Complete Beginner to Advanced Guide
Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
4.8 • 12.6K Ratings
🗓️ 23 April 2026
⏱️ 27 minutes
🧾️ Download transcript
Summary
Macros explained, finally in a way that actually makes sense. Sal, Adam, and Justin break down everything you need to know about macronutrients: what they are, why they matter more than just counting calories, how to calculate your targets, and how to adjust them based on your goals and how your body feels.
Whether you're trying to lose fat, build muscle, or just finally understand what everyone is talking about when they say 'hit your macros,' this episode covers it all. They also share the wild frontier story about hunters who starved to death eating nothing but rabbits, and why that story changes how you think about fat forever.
Free Resource
🔗 Free Macro Calculator — Get your personalized macro targets in seconds: mapsmacro.com
Sponsors & Links
🔗 Olipop — Low-calorie, gut-healthy soda (50 cal, 3g sugar per can): drinkolipop.com/mindpump — Get a free can of OLIPOP: Buy any 2 cans of Olipop in store, and we'll pay you back for one! Works on any flavor, any retailer.
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00:02:25 What Are Macros? The Simple Breakdown
00:03:40 Why Macros Matter More Than Just Calories
00:05:38 The Two Essential Macronutrients (And the One That Isn't)
00:06:23 Rabbit Starvation — The Frontier Story About Eating Too Lean
00:10:40 How to Find Your Optimal Macro Ratio
00:11:01 Protein: What the Research Says vs. What Coaches Actually Recommend
00:13:46 Why Coaches Recommend 1g Per Pound of Target Body Weight
00:14:52 Why You Can't Carry Over Protein — Hit It Every Single Day
00:16:09 Fat: Why Going Too Low Destroys Your Hormones, Libido & Performance
00:18:10 Minimum Fat Targets for Men and Women
00:19:03 Why Focusing Only on Calories Backfires — The Fat Trap
00:20:25 Calories Determine Weight. Macros Determine Body Composition.
00:22:06 Carbohydrates: How to Flex Them Around Your Goals
00:23:08 High Carb vs. Low Carb — Individual Variance Explained
00:24:35 How to Use the Free Macro Calculator (Maps Macro)
Find Us
📲 Instagram: @MindPumpMedia
💻 Programs, coaching & more: MindPumpMedia.com
Transcript
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| 0:00.0 | If you want to pump your body and expand your mind, there's only one place to go. |
| 0:06.3 | Mind Pump. |
| 0:07.1 | Mind Pump with your hosts. |
| 0:09.2 | Sal DeStefano, Adam Schaefer, and Justin Andrews. |
| 0:13.4 | You just found the most downloaded fitness, health, and entertainment podcast. |
| 0:16.4 | This is Mind Pump. |
| 0:18.0 | Today's episode, How to Calculate Macros. This is for you, whether you want to build muscle, burn, body fat. What are macros? And how do you calculate them? By the way, we have a calculator online that gives you a nice general number on what macros you should be consuming. How many grams of proteins, fats, and carbs. You go to maps macro.com. |
| 0:39.6 | It's free. |
| 0:40.4 | It'll take you 10 seconds. |
| 0:42.0 | Now, this episode is brought to by OliPop. |
| 0:44.6 | So, OliPop is, well, it tastes like the soda you grew up drinking as a kid, |
| 0:50.4 | except it's super low calorie. |
| 0:52.6 | An entire can of this cream soda, |
| 0:55.0 | olipop, is 50 calories. |
| 0:57.4 | 50 calories. |
| 0:58.5 | There's less than, it's a three grams of sugar in the whole can. |
| 1:02.7 | It tastes great. |
| 1:03.5 | They have lots of different, lots of different flavors. |
| 1:06.9 | It helps support gut health because there's fiber in there. |
| 1:09.6 | And it tastes great. |
| 1:10.6 | So instead of drinking 200 calories and a bunch of sugar, you can do olipop. |
| 1:15.0 | Go to drinkolipop.com forward slash mind pump. |
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