Calories & Macros – What You Actually Need to Know
Let’s strip the fluff and get down to basics. You don’t need a spreadsheet. You need a brain, a calculator, and a goal.
Think First, Then Calculate
This isn’t a “plug in and forget” job. It’s about learning how your body works and making decisions based on feedback—not rigid formulas.
If you’re under 18, these methods won’t be accurate due to the demands of growth and activity. Eat well, move lots, and don’t get hung up on the numbers.
The Basics: Understanding Energy
Here’s what affects your daily calorie needs:
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BMR (Basal Metabolic Rate): The energy needed just to keep you alive—if you did nothing all day.
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NEAT (Non-Exercise Activity Thermogenesis): The calories you burn doing stuff like walking, cooking, or chasing your kids.
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EAT (Exercise Activity Thermogenesis): The energy used during structured training sessions.
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TEF (Thermic Effect of Food): The energy used to digest your meals. More protein = higher TEF.
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TEE (Total Energy Expenditure): All of the above combined.
How Many Calories Do I Need?
There are rough methods and more complex ones. If you’re not a lab rat, rough will do just fine.
Quick Estimation Based on Activity
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Sedentary (desk job, minimal movement): 26–30 kcal per kg bodyweight
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Light to Moderate Activity (3–5 sessions/week): 31–37 kcal/kg
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Highly Active (manual work or intense training): 38–40 kcal/kg
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Athletes/Very High Output: 41–50+ kcal/kg
Or Use a BMR Formula
Once you calculate your BMR, multiply by an Activity Factor to get TEE:
|
Activity Level |
Multiplier |
|---|---|
|
Sedentary (desk job) |
1.2 |
|
Lightly Active (training 1–3x/week) |
1.3–1.4 |
|
Moderately Active (training 3–5x/week) |
1.5–1.6 |
|
Very Active (training 6–7x/week) |
1.7–1.8 |
|
Extremely Active (athlete/manual labour) |
1.9–2.2 |
Mifflin-St Jeor Equation (more reliable than most):
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Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
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Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
If you know your body fat %, the Katch-McArdle Formula is more accurate:
BMR = 370 + (21.6 × Lean Body Mass in kg)
Adjusting for Your Goal
Once you’ve got your maintenance calories:
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To Lose Fat: Subtract 10–20% from TEE
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To Build Mass: Add 10–20% to TEE
Avoid using fixed calorie cuts (e.g. 500 kcal) without context. A 500 kcal deficit is huge for someone eating 1500 kcal and minor for someone on 3000 kcal. Work in percentages—it scales better.
Setting Your Macros
Once calories are sorted, divvy them up sensibly.
Protein
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For general training: 1.4–2g per kg bodyweight
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For endurance training: 1.2–1.8g/kg
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For adolescents: 1.8–2.2g/kg
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For muscle growth or dieting: 2.2–3g/kg
Higher protein helps maintain muscle during dieting, improves satiety, and supports recovery.
Fat
Aim for around 0.8–1.2g/kg. Fat supports hormones and joint health, but go too high and you’ll eat into your carb and protein allowance.
Carbs
Fill in the rest of your calories after you’ve set protein and fat. Carbs are fuel. How much you need depends on your training volume, intensity, and lifestyle.
Final Advice
Track your intake. Monitor weight, body measurements, and performance over 2–4 weeks. If nothing’s changing, adjust. Don’t overthink it—treat your body like a feedback loop, not a formula.
If you really can’t be arsed with doing all the calculations yourself, then head over to the fitness calculator section and punch in your details.
Here’s your downloadable guide:
📄 RAWFIT Calories & Macros Guide
It includes clear steps, practical examples, and a link to your calculator for those who want the easy route. Want a PDF version as well?
