Traci Canfield
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/Midline | 0.73 |
| Athletic | 1.08 |
| Other | 1 |
Fat Options
Multiple overall calories by the percentage you want to come from fat.
| Low | 0.2 |
| Moderate | 0.25 |
| Mod/High | 0.3 |
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.
