Whatever your goals are you need to start by calculating how many calories per day you need.
The easiest and quickest way to actually work out roughly how many calories you need is to use a calculation of your current body weight in kilograms (KG’s) and an activity factor.
Take your body weight in kilograms and multiply it by 30 to 35. (30cals to 35cals). Depending on how active you are will indicate what number best to choose.
That will give you roughly how many calories you need each day to maintain your current weight.
Now time to choose an activity level.
Here’s a guide of activity level:
• lighter females = 28 cals per kilogram
• Sedentary = 30 cals per kilogram
• Moderately active = 32 cals per kilogram
• Active 35 cals per kilogram
• Very Active = 36-40 cals per kilogram
Now you have your calorie intake if you are looking to get leaner subtract 300-500 calories from this.
Alternatively, if you are looking to build muscle increase of up to 500 calories.
This will give you enough of a surplus that you’ll be building muscle, but not so much that you add a heap of unwanted body fat, whilst allowing you to retain as much muscle mass as possible should you be looking to get leaner.
The only way to know if your macros are calculated correctly is to be consistent in tracking and take progress updates weekly if you are losing weight too quickly increase them a little if you not gaining muscle quickly enough increase a little more.
Its a calculated estimate.
Next week ill explain how to calculate your macro split.
Check to my earlier blog post about protein.