Makrolarınızı Nasıl Hesaplarsınız: Kilo, Hedef ve Aktiviteye Göre Formül

Hello, I am Petar Mitkov and for over 12 years I have been involved in the nutrition of strength and endurance athletes in Bulgaria. One of the first things I hear from every new client is a variation of the question: "Petyo, just tell me what to eat?". The truth is, the answer is not in specific "magic" foods, but in understanding the numbers behind them.

The world of fitness is full of myths – "don't eat carbs after 6", "fats make you fat", "you should only eat clean food". Frankly, most of these claims are either completely wrong or taken out of context. The basis of any successful transformation – whether it's fat loss, weight maintenance, or muscle gain – lies in calorie balance and proper macronutrient distribution. Everything else is a secondary detail.

In this article, I will give you the system I use with my athletes. This is not a quick diet or a trendy solution. This is fundamental knowledge that will allow you to take control of your nutrition once and for all. I will guide you step-by-step through the calculations, give you real formulas and concrete examples. No more guesswork. Let's get started.

The Basics: Calories and Macronutrients. Why are they important?

Before we dive into complex formulas, let's clarify the basic concepts. Your body needs energy to function – to breathe, to move, to think. This energy is measured in kilocalories (kcal).

This energy comes from three main macronutrients in food:

• Protein: The main building material for the body. Key for muscles, hormones, enzymes. Provides 4 kcal per gram.
• Carbohydrates: The main source of "quick" energy for the brain and muscles. Provides 4 kcal per gram.
• Fats: Vital for hormone production, vitamin absorption, and cell health. The most caloric macro, providing 9 kcal per gram.

Calorie balance is the law of thermodynamics: if you consume more calories than you expend, you will gain weight. If you consume less, you will lose. The distribution of these calories among protein, carbohydrates, and fats (your "macros") determines *what* exactly you will gain or lose – muscle or fat – and how you will feel and perform in the gym.

Step 1: Calculating Total Daily Energy Expenditure (TDEE)

This is the most important number. TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in 24 hours, including all your activities. To calculate it, we first find the Basal Metabolic Rate (BMR) – the energy needed to sustain life at rest.

We will use the Mifflin-St Jeor formula, which in practice I find to be the most accurate for most people:

• For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
• For women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

Once we have the BMR, we multiply it by an activity factor (PAL) to get the TDEE. Be as honest as possible here – this is the most common mistake!

• 1.2: Sedentary lifestyle (office job, almost no workouts).
• 1.375: Light activity (office job + 1-3 light workouts per week).
• 1.55: Moderate activity (moderately active job or 3-5 serious workouts per week). This is my #1 choice for most training individuals.
• 1.725: High activity (physical labor or heavy workouts 6-7 days/week).
• 1.9: Very high activity (professional athlete, double workouts, heavy physical labor).

The formula is: TDEE = BMR x Activity Factor

Step 2: Setting the Calorie Goal According to Your Objective

Once you know your TDEE, it's time to adjust it according to your goal. There's no magic here, just simple math.

• For weight loss (calorie deficit):

  The goal is to consume fewer calories than you burn. Start with a moderate deficit of 300 to 500 kcal per day. That is, Calorie intake = TDEE - 500. This creates a sustainable deficit of about 3500 kcal per week, which equals about 0.5 kg of fat loss. A more aggressive deficit often leads to muscle loss, lack of energy, and metabolic adaptation.

• For weight maintenance:

  The goal here is simple: Calorie intake ≈ TDEE. Of course, there may be slight variations day to day, but on average for the week, you should aim for this number.

• For muscle gain (calorie surplus):

  To build muscle, you need an energy surplus and building material (protein). Start with a conservative surplus of 250 to 400 kcal per day. That is, Calorie intake = TDEE + 300. This allows for a so-called "lean bulk" with minimal fat accumulation. A huge surplus of 1000+ kcal will simply lead to excess fat that you will then have to cut.

Step 3: Macronutrient Distribution (Protein, Fats, Carbohydrates)

We now have the total calorie count. Now we need to distribute them. I always follow this order of priority:

A) Protein: The Foundation

Protein is the most important macro for anyone involved in sports. It is responsible for muscle recovery and building, has a high thermic effect (the body expends more energy to digest it), and provides the most satiety. Unlike carbohydrates and fats, the body has no efficient way to store protein, so a constant intake is necessary.

• During calorie deficit: 1.8 – 2.2 g/kg of body weight. Higher intake is anti-catabolic, meaning it protects muscle mass from breakdown. For many athletes, I even go up to 2.4 g/kg.
• During weight maintenance: 1.6 – 1.8 g/kg of body weight.
• During calorie surplus (bulking): 1.6 – 2.0 g/kg of body weight. There's no need for excessively high values here, as the calorie surplus itself has a muscle-preserving effect.

Example: An 80kg man in a deficit would aim for about 80 * 2.0 = 160g of protein. That's 160 * 4 = 640 kcal from protein.

B) Fats: The Hormonal Regulator

Fats are critical for the production of anabolic hormones like testosterone, as well as for nervous system health. An excessively low intake is one of the biggest mistakes I see, especially among women.

• The minimum healthy intake is around 0.8 g/kg of body weight.
• The optimal range for most athletes is 20-30% of total calorie intake.

I usually set a hard minimum of 0.8 g/kg and then adjust upwards if needed.

Example: Our 80kg man needs a minimum of 80 * 0.8 = 64g of fat. That's 64 * 9 = 576 kcal from fat.

C) Carbohydrates: Fuel for Performance

After determining the calories from protein and fats, we fill the rest of our calorie budget with carbohydrates. They are the primary fuel for high-intensity activities and replenish muscle glycogen.

Calculation:

1. First, calculate the calories from protein and fats: (Protein in grams * 4) + (Fats in grams * 9).
2. Then, subtract this sum from the total calorie target. These are the remaining calories for carbohydrates.
3. Finally, divide the remaining calories by 4 to get the grams of carbohydrates.

Example: If our 80kg man's total target is 2200 kcal, then: 2200 - 640 (from protein) - 576 (from fat) = 984 kcal remain for carbohydrates. 984 / 4 = 246g of carbohydrates.

Practical Examples: 3 Real Cases

Let's apply what we've learned in three specific scenarios.

Example 1: Maria, 30 y.o., 165 cm, 65 kg, weight loss goal.
Works in an office, trains 3 times a week in the gym (moderate activity).

1. BMR: (10 x 65) + (6.25 x 165) - (5 x 30) - 161 = 650 + 1031.25 - 150 - 161 = 1370 kcal
2. TDEE: 1370 x 1.55 (moderate activity) = 2124 kcal
3. Calorie target (deficit -500): 2124 - 500 = 1624 kcal (we'll round it to 1620 kcal)
4. Macro distribution:
   • Protein (at 2.0 g/kg to preserve muscle): 65 kg x 2.0 = 130 g (520 kcal)
   • Fats (at 0.9 g/kg): 65 kg x 0.9 = 59 g (531 kcal)
   • Carbohydrates (the remainder): 1620 - 520 - 531 = 569 kcal. 569 / 4 = 142 g
5. Daily goals: ~1620 kcal, 130 g Protein, 59 g Fat, 142 g Carbohydrates.
   What does this look like in food? For example: 400g chicken breast (92g P), 1 avocado (20g F), 200g rice (56g C), large salad with olive oil (15g F), 200g quark (22g P).

Example 2: Ivan, 35 y.o., 180 cm, 80 kg, maintenance goal.
Active, trains 4-5 times a week, works as a coach.

1. BMR: (10 x 80) + (6.25 x 180) - (5 x 35) + 5 = 800 + 1125 - 175 + 5 = 1755 kcal
2. TDEE: 1755 x 1.725 (high activity) = 3027 kcal (we'll round it to 3000 kcal)
3. Calorie target (maintenance): ~3000 kcal
4. Macro distribution:
   • Protein (at 1.7 g/kg): 80 kg x 1.7 = 136 g (544 kcal)
   • Fats (at 1.0 g/kg): 80 kg x 1.0 = 80 g (720 kcal)
   • Carbohydrates (the remainder): 3000 - 544 - 720 = 1736 kcal. 1736 / 4 = 434 g
5. Daily goals: ~3000 kcal, 136 g Protein, 80 g Fat, 434 g Carbohydrates.

Example 3: Stefan, 25 y.o., 185 cm, 90 kg, muscle gain goal.
Advanced in the gym, trains heavy 5 times a week (powerlifting).

1. BMR: (10 x 90) + (6.25 x 185) - (5 x 25) + 5 = 900 + 1156.25 - 125 + 5 = 1936 kcal
2. TDEE: 1936 x 1.725 (high activity) = 3340 kcal
3. Calorie target (surplus +350): 3340 + 350 = 3690 kcal (we'll round it to 3700 kcal)
4. Macro distribution:
   • Protein (at 1.8 g/kg): 90 kg x 1.8 = 162 g (648 kcal)
   • Fats (at 1.1 g/kg): 90 kg x 1.1 = 99 g (891 kcal)
   • Carbohydrates (the remainder): 3700 - 648 - 891 = 2161 kcal. 2161 / 4 = 540 g
5. Daily goals: ~3700 kcal, 162 g Protein, 99 g Fat, 540 g Carbohydrates.

After protein is set, the question often remains how to distribute the remaining calories between fats and carbohydrates. This largely depends on individual tolerance and type of exertion.

Comparative table of examples

Parameter	Case 1: Woman, 65kg, Weight Loss	Case 2: Man, 80kg, Maintenance	Case 3: Man, 90kg, Muscle Gain
Total Calories	~1620 kcal	~3000 kcal	~3700 kcal
Protein (g)	130 g (32% of kcal)	136 g (18% of kcal)	162 g (18% of kcal)
Fats (g)	59 g (33% of kcal)	80 g (24% of kcal)	99 g (24% of kcal)
Carbohydrates (g)	142 g (35% of kcal)	434 g (58% of kcal)	540 g (58% of kcal)

When it DOESN'T work / Common Mistakes

These calculations are powerful, but not magical. Here are a few scenarios where people fail:

• Scenario 1: Incorrect activity assessment. Ivan is a programmer who trains 3 times a week but decides he is "very active" and uses an activity factor of 1.725. The result: his calorie target for weight loss is higher than his actual TDEE. He doesn't lose weight, and might even gain slightly. He loses motivation and decides that "calorie counting doesn't work". In reality, he just entered the wrong data.
• Scenario 2: Fear of an entire macronutrient. Maria wants to lose weight quickly and reads online that "fats are bad". She decides to reduce them to 20-25 grams per day (well below the healthy minimum of 0.8 g/kg). For the first 2 weeks, she loses weight (mostly water), but after a month, her energy is zero, she's constantly hungry, her period stops, and her hair starts falling out. The diet is unsustainable and harmful.
• Scenario 3: Blindly following the initial formula. Georgi calculates his macros perfectly and starts losing weight. After 6 weeks and 5 kg lost, his progress stalls for 2 weeks (a plateau). His body has adapted to the lower weight and lower calorie intake. Instead of recalculating his TDEE with his new weight or slightly reducing calories/increasing activity, he continues to eat the same and wonders why he's not moving. Formulas are a starting point, not a life sentence.

Messy Human Detail: Adaptation is a Bitch

Honestly, one of the things the formulas don't prepare you for is the subjective feeling. When an athlete accustomed to a high carbohydrate intake (e.g., 300-400g per day) goes into a weight loss phase and their carbs drop to 150g, the first 7-10 days are often agonizing. In my practice, I observe irritability, "brain fog", lack of concentration, and a huge, almost uncontrollable craving for sweets and pastries. This is a natural reaction of the body seeking its usual "quick" fuel. This first week is a brutal test of willpower, and many people give up right then, before the body can adapt to using fats more efficiently for energy.

---

📚 Scientific Sources

• Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American journal of clinical nutrition, 51(2), 241-247. PubMed Link
• Jäger, R., Kerksick, C. M., Campbell, B. I., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. JISSN Position Stand
• Aragon, A. A., Schoenfeld, B. J., Wildman, R., et al. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14, 16. JISSN Position Stand