MACRO HELP

Well your Macros are you Macro Nutrients..Protien, fat and carbs.

Protien is needed to help repair muscle damage from exercise. Idealy you should be getting at least 1gram of protien for every pound of lean body mass or I believe 0.6-0.8 grams per lb of weight.

Fats are required to help your body absorb other nutrients and minerals

Carbs well energy etc.

To decide on your personal macros you can go with a standard 40% carbs, 30% protien and 30% Fat.

You set these up in your Home/Goals/change goals/custom

ETA: you can figure out your own personal Macros using formulas that include your LBM, TDEE and the calories in each gram of each macro...

Protien= LBM*4/TDEE
Fat=LBM*9*0.35/TDEE
Carbs would be the rest.

i dont know what you mean by this */

Multiply your LBM by the number and divide that by TDEE.

And here I was about to start talking about VBA...

Are you looking to gain muscle or lose some weight?

Two links below: Bulking then cutting

http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-bulking/

http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/

Great website! Thanks