Weight Loss Caloric Calculations

Okay, I started this info page with calculations starting you out with the Harris-Benedict equation and finding your BMR (Basal Metabolic Rate). Then, after looking at it, I thought "WOW" that is a lot to digest... haha get it... digest.... 

Anyway, let's do this the easy way.

Let's start your weight loss calculations out with an easy one-size-fits-all formula. Just keep in mind that this is simply a starting point and after about 2 weeks, it will need a little tweaking up or down for your calories.

For guys, take your weight and multiply by 12 (for women drop this number to 9)

220 lbs. guy x 12 = 2640 calories

*  the above numbers of 12 and 9 are based on persons that are fairly inactive. If you workout a few times a week or are very active increase this number by 2 or 3.

*  If you are wondering where the magic multipliers of 4 and 9 come from when calculating calories for protein, fats and carbohydrates, they are how many calories each of those things has per gram.

Protein = 1g of protein per pound of body weight = 220g of protein

  220g protein x 4 = 880 calories

Fat = 0.4g of fat per pound of body weight = 88g of fat

  88g fat x 9 = 792 calories

Carbohydrates is simply the remainder of daily calories, as calculated above

  2640 - 880 - 792 = 968 calories

  968 / 4 = 242g 

This leaves us with our daily macro target of

protein 220g

fats 88g

carbohydrates 242g

or a breakdown of 

protein 33%

fat 30%

carbs 36%

  Try this for the first week or two, if the scale is not moving in the right direction, try bringing the protein up to 1.15g or even 1.25g per pound and recalculate.

  Remember, this is just a starting point and gives you some numbers to start shooting for.

  As you get your macros more in control and as you become more lean, you may even want to increase the protein and fat values so that they move closer to a 40/40/20 macro breakdown (40% protein / 40% fat / 20% carbs). 

  Here are some macro trackers you may want to try:

My Macros+:  https://getmymacros.com/

My Fitness Pal:  https://www.myfitnesspal.com/

  And here you will find some ideas for a meal plan generator:

Eat This Much:  https://www.eatthismuch.com/