Cheat Sheet: Macros & Calories: Find Out How Many You Need

Now, I know what you’re going to say, “great info Tim, but how do we calculate our calories to use the info above?” Well don’t think I would leave you hanging! Get your math cap on and LETS DO THIS!

Let’s first, Calculate your Basal Metabolic Rate (BMR) by using one of the following:


BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)


BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.275

If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525


Next, add .10 to this number for your body’s thermodynamics.

Finally, add it all together. BMR + Energy Demand x .10 = maintenance calories.

I know I know, I hate math too. This is exactly why everyone is not ripped! Lol. It’s not easy stuff here fam!

Here’s your last tidbit: To enter a “Cutting” phase, drop 500 cals from this number. To enter a “Bulking” phase, increase this number by 1000 cals.

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