The Simple Method For Calculating Your Calories & Macros

We could have given you a complicated process of formulas and equations for calculating your TDEE (Total daily energy expenditure) and macros for your goals. 

Seeing as your reading this, it can be assumed that you prefer to exercise with weights instead of a calculator…

And besides, these calculations have worked with our clients for years and almost come out exactly the same as doing the long-form number crunching anyway.

So save yourself figuring out your RMR, TEF, EEPA, etc and instead use these simple reference tables (below) for getting your calories and macronutrients right for your goals:

The somatotype percentages are a great place to start with calculating your macronutrients. Yes, not everyone fits into one distinct somatotype and you may be elements of a couple on the spectrum – for instance, ecto-mesomorph, meso-endomorph, etc

If you’re unsure where your body type lies, do a quick Google search for the ‘somatotype continuum’. 

If you discover that you’re more of a mix, simply tweak your percentages slightly until you find the mix that gets you the best results for your goals.

Don’t forget in all this that exercise choices matter too. For instance, if you’re trying to gain weight but you decide to do huge amounts of cardio with little strength training, I’m sorry but you’re not going to gain much lean tissue.

And if all of this still flies over your head and you just want to be told what to do, how much to eat and when, to achieve your goals, then simply send us a message via the form below with the words ‘ZERO-GUESSWORK’ 

We will help you figure out the right foods, the right training, and the right amounts of each for you and your individual goals – Yes, the exact recipes, the exact meals, the exact portions, and the exact grocery lists…Along with the exact program, the exact exercises, the exact sets and reps, and the exact loads.