So, first of all if you don't already use my fitness pal, then I would start now.
Macros are basically Carb/Protein/Fat, Some people will look at calories only, where are some people will concentrate on making sure they have enough protein in their diet or low carbs.
At the bottom of the diary page on MFP, where you note your food for the day is a button called Nutrition (with a pie chart). Along the top after you press that will be tabs called Calories, Nutrients, and Macros. Go to Macros...Beside carbs/protein/fat it will tell you how many grams of each food you have eaten. This is where you will spend a lot of time learning about what is in your food. When lifting it is very important to have a high protein diet in order to support body muscle.
https://www.grenade-fit.com/tdee-calculator/
This link will take you to a place that will work out just how many grams of each you should be aiming for. I struggled to lower my carbs for the first 2 weeks, now I am getting there and seeing results
. GrenadeFit and Grenade.com is a great place to learn about building lean muscle and losing fat %. It is a long learning game, I will tell you what yesterdays food was for me.
My Macro Goals are: Protein 125g Carbs 110g Fat 40g and 1300cal
Breakfast: 3 medium boiled eggs, 1 sandwich thin, 6g ketchup, cup of tea
Lunch: Tin of Tuna, 100g Cottage Cheese, 100g Coldcuts (ham), 100g Broadbeans
Dinner: 120g Salmon Fillet, 180g herby baby potatoes, 87.5g Green beans
Daily Expenditure: 113g Protein, 84g Carbs, 37g Fat, 1161 calories.
I should of had a protein shake or protein bar as a snack to boost my calories, but I didn't have any in yesterday.
Go find out what your target should be, (I have to eat 500 less calories than suggested because I wont lose weight)