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Step 1: Determine BMR.

I use the Mifflin – St Jeor formula

BMR for men

BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) – (5 × age) + 5

BMR for women

BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) – (5 × age) – 161

Step 2: Calculate Activity Level

Once you’ve worked out your BMR, you can calculate your daily calorie requirement by multiplying your BMR by one of the following activity level factors:

If you are sedentary (little or no exercise)
Calories Per Day = BMR x 1.2

If you are lightly active (light exercise or sports 1-3 days/week)
Calories Per Day = BMR x 1.375

If you are moderately active (moderate exercise 3-5 days/week)
Calories Per Day = BMR x 1.55

If you are very active (hard exercise 6-7 days/week)
Calories Per Day = BMR x 1.725

If you are super active (very hard exercise and a physical job)
Calories Per Day = BMR x 1.9


BMR X Activity Level will give you estimated Maintenance Calories. Maintenance calories are the number of calories you need to maintain your weight. Understand this is just an estimate. There are a number of variables to consider that could account for this value being higher or lower.


Step 3:  Determine Macros

Protein 

Multiple overall calories by the percentage you want to come from protein. 

Low/Normal: 0.36
Normal/Midline0.73
Athletic1.08
Other1


Fat Options

Multiple overall calories by the percentage you want to come from fat. 

Low0.2
Moderate0.25
Mod/High0.3

When protein and fat has been determined then the remaining calories are assigned to carbs. The calculation would be Total Calories – (Protein Calories + Fat Calories) = Carb Calories divided by 4.

Determine Macros for Weight Loss

Now that you have decided what your maintenance macros you can decide your deficiency. Typically people choose between a 250-500 calorie deficiency.

To determine your deficiency macros, subtract 250-500 calories from your maintenance calories. Next, follow step 3 above to determine your macro breakdown.

Post Author: Traci Canfield