Setting calorie and protein targets needn’t be complicated. First, estimate your Total Daily Energy Expenditure (TDEE)—the calories your body burns each day—using an online calculator or quick formulas based on age, weight, height, and activity level. To lose fat, aim for a calorie intake 10–20% below your TDEE; to gain muscle, eat slightly above maintenance. For most, a healthy rate of fat loss is 0.5–1% of body weight per week.
For protein, target at least 1.6–2.2 grams per kilogram of body weight daily (0.7–1 gram per pound). For example, a 70 kg (154 lb) individual should consume 112–154 grams of protein daily. Calculate macros by dividing your remaining calories between carbohydrates and fats, with carbs prioritized if your training is intense, and healthy fats supporting hormones. Remember: 1 gram of protein or carbohydrate provides 4 calories; 1 gram of fat provides 9 calories.
Sample calculation for 1,800 calories:
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Protein: 150g (600 calories, 33%)
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Fats: 60g (540 calories, 30%)
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Carbs: 165g (660 calories, 37%)
This approach is simple, flexible, and fits most fitness goals.