This document provides a beginner's guide to calculating calorie and macro nutrient needs to reach fitness goals. It explains how to calculate basal metabolic rate based on factors like weight, height and activity level. It then demonstrates how to determine daily calorie needs by multiplying basal metabolic rate by an activity level factor and adding or subtracting 500 calories depending on whether cutting or bulking calories. It also shows how to calculate daily protein, fat and carbohydrate needs in grams based on weight and calorie amounts. The example provided calculates these values for a hypothetical 135 pound moderate exercise level female.

1. Calculate Your Protein Intake.
You should consume .825 grams of protein for every pound of body mass.
Protein is 4 calories per gram.
Final Calories:
Determine your deficit or surplus.
Reach Your Fitness GoalsA Beginner’s Guide to Counting Calories & Tracking Macros
Calories- a measurement of the energy in food that your body uses for fuel
Macros (macronutrients)- the three essential food group that your body requires to function: proteins, fats, and carbohydrates
So, why count calories?
To know exactly what you are fueling your body with and to reach your individual fitness goals
Let’s Get Started.
Primary Goal:
Lose weight or gain weight.
This is called a cut, which is eating in a caloric
deficit meaning you are consuming LESS
calories than you’re expending
This is called a bulk, which is eating in a
caloric surplus meaning you are consuming
MORE calories than you’re expending
BMR= 66 + (6.23 x weight in pounds)
+ (12.7 x height in inches) - (6.8 x age
in years)
BMR= 655 + (4.35 x weight in pounds)
+ (4.7 x height in inches) - (4.7 x age
in years)
Little to No Exercise
1.2
Light Exercise
1-3 times per week
1.375
Moderate Exercise
3-5 times per week
1.55
Heavy Exercise
6-7 times per week
1.725
A 20 year old 5’ 5” female weighing 135 pounds that has a
moderate exercise level should consume 1,754 calories
every day to lose weight at a rate of 1/2-2 pounds per week.
*round to the nearest whole number for all equations
This female would be consuming 111 grams of protein, 27
grams of fat, and 267 grams of carbs. This is 444 calories from
protein, 243 calories from fat, and 1,067 calories from carbs for
a sum of 1,754 calories.
1.
Calculate Your BMR.
Basal Metabolic Rate- the rate at which your body uses energy to stay alive,
also known as maintenance calories
2.
Determine Your Activity Level.3.
Multiply Your BMR By Your Activity Level.4.
If you are cutting, subtract 500 calories from
your maintenance calories
If you are bulking, add 500 calories to your
maintenance calories
5.
Now, Let’s Move On To Macros.
1.
Protein in grams= weight in pounds x .825
Then, multiply this number by 4 calories per gram to determine the number of calories from protein
Calculate Your Fat Intake.
You should consume .2 grams of fat for every pound of body mass.
Fat is 9 calories per gram.
Fat in grams= weight in pounds x .2
Then, multiply this number by 9 calories per gram to determine the number of calories from fat
2.
Calculate Your Carb Intake.
Add calories from protein and fat together to determine your calories from carbs.
Carbs are 4 calories per gram.
Calories from carbs= Total calories - (protein + fat calories)
Then, divide this number by 4 calories per gram to determine grams of carbs
3.
That’s it.
Calculating BMR Example:
Lose weight1.
So, I am cutting.
Female2.
BMR= 655 + (4.35 x 135) + (4.7 x 65) - (4.7 x 20)
655 + 587.25 + 305.5 - 94
BMR = 1,454 calories
Moderate Exercise 3-5 times per week
3.
1.55
1,454 calories x 1.55 activity level =
2,254 calories4.
2,254 calories - 500 calories =
1,754 calories5.
Calculating Macros Example:
135 pounds x .825 = 111 grams of protein
111 grams x 4 = 444 calories from protein1.
135 pounds x .2 = 27 grams of fat
27 grams x 9 = 243 calories from fat2.
444 calories from protein + 243 calories from fat = 687 calories
1,754 total calories - 687 calories = 1,067 calories from carbs
1,067 calories / 4 = 267 grams of carbs3.
Sources: https://greatist.com/health/complete-guide-calories | https://www.wikihow.com/calculate-your-total-daily-calories-needs | https://healthyeater.com/how-to-calculate-your-macros
Savana Wiederholt/ AP