Calorie Calculator: How to count macros and calories for beginners.

In order to calculate calories and macros you need to first calculate your "Total Daily Energy Expenditure"(TDEE). Total Daily Energy Expenditure is the number of calories your body need to fuel your functions or activities on a daily basis. The following is a Harris-Benedict equation that can be used to determine your Total Daily Energy Requirement based on your gender, height, weight, age and activity levels.

HARRIS-BENEDICT FORMULA REVISED BY MIFFLIN AND ST JEOR IN 1990:

• CALCULATE YOUR BMR (BASAL METABOLIC RATE). 

 WOMEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

     

 MEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

  

     BMR CALCULATOR

• MULTIPLY YOUR BMR BY APPROXIMATE ACTIVITY FACTOR.

1. Sedentary (limited exercise): BMR x 1.2
2. Lightly active (light exercise, less than 3 times per week): BMR x 1.375
3. Moderately active (exercise most days of the week): BMR x 1.55
4. Very active (hard exercise every day): BMR x 1.725
5. Extra active (strenuous exercise two or more times per day): BMR x 1.9

     TDEE CALCULATOR

At the end you will have the approximate values of the amount of calories you need on the basis of your daily activities! After this you need to decide if you want to be on a calorie deficit (if your goal is to lose weight) or on a calorie surplus (if your goal is to gain muscle mass).

Remember, if you are aiming to lose weight, you should not lessen your calorie intake more than 250 calories less than your TDEE.

Typical macro nutrients an average person needs:

• CARBS: 45% - 65%
• FATS: 20% - 35%
• PROTEIN: 10% - 35%

For example, if I am a person targeting for 40% of carbs, 30% of fats and 30% of protein on a total of 2000-calorie diet, the calculation is as follows:

• CARBS: 

1. 4 calories per gram.
2. 40% of 2,000 calories = 800 calories of carbs per day.
3. Total grams of carbs allowed per day = 800/4 = 200 grams.

• FATS:

1. 9 calories per gram.
2. 30% of 2,000 calories = 600 calories of protein per day.
3. Total grams of fat allowed per day = 600/9 = 67 grams.

• PROTEIN:

1. 4 calories per gram.
2. 30% of 2,000 calories = 600 calories of protein per day
3. Total grams of protein allowed per day = 600/4 = 150 grams. 

Therefore, my macros or calorie count will be as follows:

• CARBS: 200 grams aka 800 calories.
• FATS: 67 grams aka 600 calories.
• PROTEIN: 150 grams aka 600 calories.

This gives us a total of 2000 calories.

I totally understand if you think it is a complicated calculation so here's a calculator that you can use instead:

MACROS AND CALORIE CALCULATOR

Calculating calories is not recommended unless you are an athlete for whom it is necessary to keep a track on their calorie intake. As an athlete, you have to ensure that you are incorporating a particular amount of macros in your diet, because it affects your performance. Calculating calories is essential for an athlete because macros provide your body with energy which is required for training. Lack of macros can result in poor performance. If you are someone whose aim is to either loose weight or gain muscle mass, completely depending on numbers is not advisable. Constantly counting calories might bring your morale down and trigger your attention on the food you consume. Food is not something that has to be just consumed, it has to be enjoyed too. Having a cheat meal once in a while is okay. You must focus on your hunger cues. Whether you are eating because you "have calories left" to be consumed or you are not eating just because you have "gone over" your calorie intake allotted for you means that you are doing a mistake and that is- NOT LISTENING TO YOUR BODY. Being healthy means eating food that makes you and your body feel good and exercising regularly which helps in being fit. Do not go hard on yourself when it comes to food, eat what you know is good for you without thinking about the what ifs' because you don't want to forget to enjoy life!