WHAT ARE MACRO NUTRIENTS?

Macronutrients — or “macros” — are the nutrients your body needs in large amounts to survive, function, and perform. They provide the energy (calories) your body uses for everything from breathing and digestion to lifting weights.

Macronutrient Calories per Gram What It Does
Protein 4 cal/g Builds & repairs muscle, supports enzymes and hormones
Fat 9 cal/g Hormone support, brain health, nutrient absorption
Carbohydrates 4 cal/g Primary energy source for brain and body

*Note: While not an essential nutrient, it's important to know that 1 gram of alcohol contains 7 calories.

mAintenance calories explained

Total Daily Energy Expenditure (TDEE) — also known as your maintenance calories — is the total number of calories your body burns in a day. This includes:

  1. Basal Metabolic Rate (BMR)

    • Calories your body burns just to keep you alive — breathing, circulation, organ function.

  2. Activity

    • Calories burned through intentional workouts and exercise.

  3. Thermic Effect of Food (TEF)

    • Calories burned to digest and absorb food.

  4. Non-exercise Activity Thermogenesis (NEAT)

    • Calories burned through all movement outside of structured workouts — walking, fidgeting, blinking, etc.

TDEE CALCULATION

BMR Formula for Men

Mifflin-St. Jeor Equation:

BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5

BMR Formula for Women

Mifflin-St. Jeor Equation:

BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161

Male Example

Weight: 75.75 kg

Height: 175 cm

Age: 28

Activity Level: Moderately Active (1.55×)

BMR:
(10 × 75.75) + (6.25 × 175) – (5 × 28) + 5 = 1,716 cal/day

TDEE:
1,716 × 1.55 = 2,660 cal/day

Female Example

Weight: 63.5 kg

Height: 165 cm

Age: 28

Activity Level: Moderately Active (1.55×)

BMR:
(10 × 63.5) + (6.25 × 165) – (5 × 28) – 161 = 1,365 cal/day

TDEE:
1,365 × 1.55 = 2,116 cal/day

Now that we understand what TDEE is, let’s calculate it. The first step is finding your BMR — the number of calories your body burns at rest. While there are several ways to estimate BMR, we’ll use the Mifflin-St. Jeor Equation, one of the most accurate and widely used formulas.

Once you’ve calculate your BMR, multiply it by an activity level factor to get your TDEE — your total daily calorie needs:

  • Sedentary (little or no exercise): 1.2

  • Lightly Active (1-3 days/week): 1.375

  • Moderately Active (3-5 days/week): 1.55

  • Very Active (6-7 days/week): 1.725

  • Extra Active (Daily training or labor-intensive job): 1.9

*I’d like to note that while this calculation can provide a good starting point, the most accurate way to find your true TDEE is through real-world tracking. This means consistently tracking your food, monitoring your daily activity, and weighing yourself each morning (before eating or drinking). After a few weeks, you can compare your average calorie intake to your average weekly weight changes to see how your body is actually responding.

SETTING YOUR CALORIES AND MACROS

Male Example – Cutting Phase

Total Calories: 2,410

Protein: 160g × 4 = 640 cal

Fat: 60g × 9 = 540 cal

Carbohydrates: 308g × 4 = 1,230 cal

Macro Totals:
Protein: 160g | Fat: 60g | Carbs: 308g

Female Example – Bulking Phase

Total Calories: 2,366

Protein: 130g × 4 = 520 cal

Fat: 55g × 9 = 495 cal

Carbohydrates: 338g × 4 = 1,351 cal

Macro Totals:
Protein: 130g | Fat: 55g | Carbs: 338g

Lastly, it’s time to adjust your calorie intake based on your goal —whether that’s cutting, maintaining, or bulking — and then break those calories down into macros: protein, fat, and carbs.

A good starting point is to subtract or add 250-500 calories from your TDEE (maintenance calories), depending on whether you’re trying to lose or gain weight.

From there, the final step is calculating your macronutrient targets. Here’s how I typically recommend approaching it:

  • Protein: 0.8-1g per Ib of bodyweight

  • Fat: 15-25% of total calories

  • Carbohydrates: Fill in the rest while protein and fat are set.

*Keep in mind: this is just my preferred method. There’s no one-size-fits-all — whether you eat higher fat or higher carb, both approaches can work. The key is consistency and what fits best with your lifestyle.