macros question

hey guys,

ive learned from my height weight and bf% that i need to eat 3000 calories a day to put on lean muscle mass.... but i dont know how to count "macros" to be honest i dont even know what they are... i eat well and have a decent diet but.... i need to know how to count calories and macros thanks guys

use myfitness pal..........just google it mate....great to keep track of cals and macros

macronutrients= protein, carbohydrates and fat (these are the main things you need to count)

you can find this information on the back of nearly all food you buy.