5d • General discussion
A Simple Way to Calculate Your Calories & Macros
If you’re not sure where to start, here’s a simple method that works well for most people. These are starting points, not exact numbers. Stick with them for 2 weeks, weigh yourself every morning under the same conditions, and compare your 2-week average to see if your weight is trending up, down, or staying the same.
Step 1: Find Your Calories
Maintenance…
- Current body weight × 14
To Lose Weight…
- Current body weight × 13 = Moderate deficit
- Current body weight × 12 = Aggressive deficit
- Current body weight × 11 = Very aggressive deficit
Personally, I don’t recommend going below 10 calories per pound of body weight unless you’re following a structured approach.
One of the best methods I’ve used is my “Reverse Diet Deficit”. Instead of staying on very low calories until you’re burned out, you gradually increase calories throughout the diet while continuing to lose fat. It’s helped me get lean quickly while making it much easier to maintain my results afterward. If you want help setting that up, just ask.
Step 2: Set Your Macros
Protein…
Start with 1 gram of protein per pound of your current body weight.
Example: 180-pound person = 180 grams of protein
Fat…
Aim for about 0.3 grams of fat per pound of body weight.
Example: 180 pounds × 0.3 = 54 grams of fat
You can go a little lower if needed, but I generally wouldn’t average below 35–40 grams of fat per day for extended periods.
Carbohydrates…
Once you’ve set your protein and fat, fill the rest of your calories with carbohydrates.
Here’s how:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
Example (180-pound person eating 2,340 calories):
- Calories: 2,340
- Protein: 180g × 4 = 720 calories
- Fat: 54g × 9 = 486 calories
The Math…
2,340 − 720 − 486 = 1,134 calories remaining
1,134 ÷ 4 = 284 grams of carbohydrates
So your daily macros would be:
- 🥩 180g Protein
- 🥑 54g Fat
- 🍚 284g Carbohydrates
Remember, this is simply a starting point. Track your food consistently, monitor your 2-week average body weight, and adjust calories based on whether your goal is to gain, lose, or maintain weight.
If you want help figuring out your numbers—or you’d like to learn how I use the Reverse Diet Deficit to get lean while making it easier to maintain your results—send me a message. That’s exactly what this community is here for.
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A Simple Way to Calculate Your Calories & Macros
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