How to Calculate Your Calories and Macros for Sustainable Health

Struggling to hit your calorie or macro targets? Or maybe you're not even sure what your targets should be? Understanding how to calculate your calories and macros is a crucial step in achieving your health and fitness goals, whether you want to maintain your weight, lose fat, or build muscle.

Why Calories Matter

A calorie is simply a unit of energy. Your body requires a certain amount of energy each day to function properly, and that amount is influenced by factors like age, weight, muscle mass, activity level, and overall metabolism. When determining your calorie needs, it’s important to focus on total daily energy expenditure (TDEE)—the amount of calories your body burns in a day, including both rest and activity.

Your basal metabolic rate (BMR) is the minimum number of calories your body needs to survive at rest. From there, we add in physical activity, digestion, and other daily movements to determine your TDEE.

• Eating above your TDEE results in weight gain.

• Eating below your TDEE leads to weight loss.

• Eating at your TDEE maintains your current weight.

The Role of Macronutrients

Macronutrients (macros) are what make up your total calories and are divided into three main categories:

• Protein: Essential for muscle repair, immune function, and overall health. Each gram of protein contains 4 calories.

• Carbohydrates: The body's preferred energy source, also providing 4 calories per gram.

• Fats: Important for hormone production and cell health, containing 9 calories per gram.

Alcohol is also a macronutrient but provides empty calories at 7 per gram, meaning it offers no essential nutritional benefits.

The Importance of Tracking (And Who Shouldn't Track)

Tracking food intake isn’t necessary for everyone, but it can be an effective tool for learning about portion sizes, ensuring adequate protein intake, and making informed food choices. However, those with a history of eating disorders or restrictive tendencies may find tracking stressful, in which case other mindful eating techniques may be a better option.

Common Mistakes When Calculating Calories and Macros

1. Using generic calorie recommendations – Apps and online calculators can be a good starting point, but they don’t account for factors like muscle mass, hormonal fluctuations, or lifestyle changes.

2. Focusing only on calories and ignoring macros – Two diets with the same calorie intake can have vastly different effects based on macronutrient composition.

3. Not adjusting intake over time – As you gain muscle, lose weight, or experience life changes (e.g., pregnancy, menopause), your energy needs will shift.

Women’s Unique Energy Needs

Women experience metabolic shifts due to hormonal fluctuations, pregnancy, postpartum recovery, and menopause.

• Menstrual cycle: Calorie needs often increase in the luteal phase due to hormonal changes.

• Pregnancy & postpartum: Maintenance or slight surplus is ideal for pregnancy, with additional calories needed for breastfeeding.

• Menopause: Muscle loss can lead to a slower metabolism, making strength training and protein intake even more crucial.

What This Means To You

Understanding and tracking your calories and macros can be a game-changer for your health. However, it’s not about restriction—it’s about learning what your body needs to feel and function its best. By focusing on proper intake, adjusting based on goals, and listening to your body's cues, you can create a sustainable and flexible nutrition plan that supports long-term health and well-being.

Want to learn more about this topic? Tune in to this episode of The Mindset/Mirror Connection Podcast!

Listen on:

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