What are Macros?
I will first take all your information (below) and tell you what your daily calories should be to meet your personal goals. From those calories, I will break it down even further. OF those calories; how many grams of protein, fats, carbs and fiber you should aim to reach per day, to meet your personal goals. Then you would enter it in the My Fitness Pal App and that app will do the daily “math” for you.
Got the exercises down, but not sure how many calories you should be consuming to reach your goals?