How to Calculate Calories & Macros
Macro Nutrition Guide:
Learn how to calculate your daily calories and macronutrients for fat loss, muscle gain, or maintenance. This free nutrition guide from KR Performance explains macros, BMR, TDEE, calorie targets, protein, fats, and carbohydrates so you can build a nutrition approach that fits your goals.
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:
Basal Metabolic Rate (BMR): Calories your body burns just to keep you alive — breathing, circulation, organ function.
Activity: Calories burned through intentional workouts and exercise.
Thermic Effect of Food (TEF): Calories burned to digest and absorb food.
Non-exercise Activity Thermogenesis (NEAT): Calories burned through all movement outside of structured workouts — walking, fidgeting, blinking, etc.
TDEE CALCULATION
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
*Note: This calculation is a helpful starting point, but the most accurate way to determine your true TDEE is through real-world tracking. Consistently track your food intake and daily activity, and weigh yourself each morning before eating or drinking. After a few weeks, compare your average calorie intake with your weekly weight trends to better understand how your body is actually responding.
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
SETTING YOUR CALORIES AND MACROS
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.
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
Want a Personalized Nutrition & Training Plan?
Calculating your own calories and macros is a great starting point, but your needs will change as you progress. KR Performance's online fitness coaching includes personalized macro targets, training, weekly check-ins, and ongoing adjustments based on your results.
Frequently Asked Questions
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Start by calculating your maintenance calories using your TDEE, then split those calories into protein, fat, and carbohydrate targets based on your goal (fat loss, muscle gain, or maintenance).
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Maintenance calories are typically estimated using the Mifflin-St Jeor equation for BMR, then multiplied by an activity factor to get your TDEE.
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For fat loss, you'll typically eat in a calorie deficit while keeping protein high to preserve muscle mass.
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For muscle gain, you'll eat in a slight calorie surplus with adequate protein to support growth.
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Protein needs vary by body weight and goal, but most lifters benefit from a higher-protein intake to support muscle retention and growth.
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