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How To Calculate Your Macros

Now, if we assume that you can maintain your weight at about 1,500 calories per day, then adding vigorous daily exercise would mean that you need more calories in order to maintain your current weight. The same rule applies even if your goal is to lose weight. Basically more weight means more calories and less weight means less calories. So if you are sedentary and your goal is to lose weight, your calorie goal might be 1,300 calories per day. But if you decide to start exercising, the calculator may increase your daily calorie goal to 1,600 calories per day to account for the additional calorie expenditure as a result of exercising. Although it may seem counter-intuitive, more energy is required to fuel your workouts and keep you energized, meaning that you will likely experience more hunger if you workout than if you don’t.

Please refer to the following descriptions in order to determine your level of activity:

• Sedentary: Normal everyday activity like walking, climbing some stairs, eating, etc.
• Light activity: Any activity that burns an additional 200-400 calories for women or 250-500 calories for men. This may include walking the dog, Bikram yoga, or running errands.
• Moderate activity: Any activity that burns an additional 400-650 calories for women or 500-800 calories for men. This may include cycling to and from work, rigorous strength training, or running slowly for an hour.
• Very Active: Any activity that burns more than about 650 calories for women or more than 800 calories for men. This may include playing competitive sports like basketball or soccer, long-distance cycling, or actively scuba diving for an hour (not just floating at the surface).