# 2842: How to Calculate Your Macros ; The Complete Beginner to Advanced Guide

Page: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2842-how-to-calculate-your-macros-the-complete-beginner-to-advanced-guide
Text version: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2842-how-to-calculate-your-macros-the-complete-beginner-to-advanced-guide.md
Podcast: [Mind Pump: Raw Fitness Truth](https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363)
Published: 2026-04-23T00:00:00+00:00
Episode link: https://mindpump.libsyn.com/2842-how-to-calculate-your-macros-the-complete-beginner-to-advanced-guide
Audio file: https://traffic.libsyn.com/secure/mindpump/2842_Final.mp3?dest-id=248504
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/mind-pump-raw-fitness-truth-320363/episodes/2842-how-to-calculate-your-macros-the-complete-beginner-to-advanced-guide
Duration seconds: 1605

## Resource

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. 🔗 MAPS Push Pull Legs (NEW) — Men & women's versions, at-home dumbbell option. 40% off: mapsppl.com with code PPL 🔗 Mind Pump Merch — Shirts, hats, mugs, training gear: mindpumpstore.com 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…

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/mind-pump-raw-fitness-truth-320363/episodes/2842-how-to-calculate-your-macros-the-complete-beginner-to-advanced-guide/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2842-how-to-calculate-your-macros-the-complete-beginner-to-advanced-guide.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.