Where you fall in this range will be determined by your unique body and goals. Once you have determined your daily calorie need, in order to lose weight you should reduce your total daily calorie need by about 15-20%. Here are the basic adjustments and you can read further below about other adjustments you may consider making. Your body and goals are unique, so you’ll need to adjust depending on what those are. If you are very active (hard exercise (45 mins+)/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525.If you are moderately active (moderate exercise (30 mins)/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35.If you are lightly active (light exercise (less than 30 mins)/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.275. ![]() If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1.Multiply your BMR by the appropriate activity factor, as follows: Step 1: Calculate your Basal Metabolic Rate (BMR)įollow these equations to find your BMR: Note the measurement differencesīMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)īMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs) Step 2: Determine Your Daily Calorie Need After following these steps you can adjust based on your unique goals that are described below. This is the base way to calculate your macros. As an Amazon Affiliate, I earn from qualifying purchases. This post may contain affiliate links and I may earn a small commission when you click on the links at no additional cost to you. Please consult with a health professional before making lifestyle changes. All articles are based on my own experience and opinions. If you are new to the macro diet and haven’t check out the Ultimate Guide To Counting Macros I recommend you start there and come back here for a more detailed guide on determining your unique macros.ĭiscloser: I am not a trained health professional. So I created this guide to help you determine what you need based on your specific body and health goals. There’s a lot of different opinions out there on how much you should eat of what. ![]() ![]() Need to catch up? Read my quick guide to starting the macro diet here. *This is step three in starting the macro diet. Learning how to calculate your macros is an important step in creating a balanced diet that supports your overall health.īut it can be overwhelming when you’re just starting out.
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