How to Set Up Your Calories and Macros (The Simple, Smart Way)

Whether your goal is to drop body fat fast or sustain long-term results, your success depends on setting the right calorie and macro targets. Here's a practical, no-nonsense method to dial in your numbers based on your body weight and goal.

Step 1: Set Your Calories Based on Your Goal

Use this chart to pick your calorie multiplier. Multiply your body weight (in lbs) by one of the following:

Example:

If you weigh 180 lbs and want a moderate fat loss pace:

👉 180 × 10 = 1,800 calories/day

Step 2: Set Your Protein

Protein is the constant — it does not change with your calorie level.

Use this formula:

Protein (g) = Bodyweight × 1.2

Why? Because protein supports recovery, preserves lean mass, and keeps you full.

Example:

180 lbs × 1.2 = 216g protein

Calories from protein: 216 × 4 = 864 cals

Step 3: Set Your Fats

Fat supports hormone health and cellular function. Use this baseline:

Fats (g) = Bodyweight × 0.3

You can drop to 0.25g/lb in aggressive fat loss phases to make room for more carbs.

Example:

180 lbs × 0.3 = 54g fat

Calories from fat: 54 × 9 = 486 cals

Step 4: Fill in the Rest with Carbs

Now use the remaining calories for carbs. Here's the formula:

Carbs (g) = (Total Cals – Protein Cals – Fat Cals) ÷ 4

Example:

Total Calories = 1800

– Protein = 864 cals

– Fat = 486 cals

= Remaining: 450 cals

450 ÷ 4 = 112.5g carbs

Final Macro Breakdown for 180 lbs (Moderate Cut)

Calories: 1,800
Protein: 216g
Fat: 54g
Carbs: 112.5g

Final Notes

Don’t overthink perfection — consistency > precision

Use this for 2–6 week fat loss phases, then reassess.

Adjust weekly based on how your body is responding.

Tommy's Take by Tommy Pomatico 7/21