How your calories are calculated
- Basal metabolic rate (BMR): the energy you burn at rest, estimated with the Mifflin-St Jeor equation, the most accurate of the simple formulas: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, + 5 for men or − 161 for women.
- Total daily energy expenditure (TDEE): BMR multiplied by your activity level (1.2 to 1.9). These are your maintenance calories.
- Goal: a moderate 15% deficit to lose fat without losing muscle, or a 10% surplus to build muscle without gaining too much fat.
How to set your macros
- Protein: 1.6–2.2 g per kg of body weight (about 0.7–1 g per lb). Higher when cutting, to keep your muscle.
- Fat: about 25% of calories, and not below roughly 0.8 g per kg.
- Carbs: the rest. They fuel your training.
Example · man, 22, 165 lb (74.8 kg), 5 ft 10 in (177.8 cm), moderately active, bulking
BMR: 748.4 + 1111.3 − 110 + 5 ≈ 1,755 kcal. TDEE: × 1.55 ≈ 2,720 kcal. Bulk (+10%): about 2,990 kcal, with roughly 135 g protein, 83 g fat and 426 g carbs.
Frequently asked questions
How often should I recalculate?
When your weight changes by 7–10 lb (3–4 kg) or your activity level changes. The trend matters more than the exact number: if after 2–3 weeks your weight is not moving in the expected direction, adjust calories by 5–10%.
And for planning my lifts?
Use the one-rep max calculator to know which weight to use at each percentage.