How to calculate macros without My Fitness Pal

Find protein requirement 1.5-2g a day

4 cals per gram

4 cals per gram of CHO

9 cals per gram Fat

7 cals per gram for alcohol

Using 80kg as an example

Lean mass x 1.5 (80x 1.5 = 120g) 120g = 

480cal from protein, = 120g

480cals fat / 9cals = 53.33g fat, 

480/x = 30/100

30x=480x100

30x=4800

/30

x = 1600cal

1600cal x .40 = 640cal cho /4 =160g