How Figure Out A Starting Point When Tracking Your Calories And Macros

A step by step breakdown of how to figure out a starting number of calories, carbs, fats and protein to begin tracking your food intake!


Harris Benedict Formula

Males: BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years )

Females: BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years )


TDEE calculator

1 sedentary, low activity job no exercise

1.3 moderate activity (3-4x a week moderate exercise) active, but not strenuous job

1.5 very active (5+ days a week hard exercise) very active job (mail carrier, trainer, athletes)




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