How to calculate calorie requirements and applying macro splits

You will need to calculate the total calories required, then afterwards you can
apply the macro split according to the phase of the package and whether it is
a training or rest day.

Calorie Requirements

The first step is to determine your Basal Metabolic Rate (BMR), this is the energy required (in calories) to keep the body functioning at rest. This value is multiplied by a number that corresponds to the individual's activity level (on this package, this will be fixed at 1.55). The resulting number is the recommended daily kilocalorie intake to maintain current body weight. It is this figure to which you apply the corresponding surplus according to the phase of the program that you are on.

To work this out you can use a recommended industry standard formula, the revised Harris-Benedict equation. This may look tricky, however it is really very simple, all you need to do is follow this exact formula and insert in your weight, height and age as appropriate.

BMR calculation:

Activity factor for this package is 1.55, so multiply the BMR value that you have just worked out by 1.55 to determine the calories required for maintaining body mass.

Depending on the phase of the package, you will need to add the surplus to this figure.

In week 1, multiply figure above by 1.1 (10% surplus). In weeks 2-12, you will need to multiply the above figure by 1.2 (20% surplus).

Now you should have two different calorie targets, one for the initial week and another for the remaining weeks of the program.

Alternatively, to shorten this step you can search online for a BMR calculator. This will use the same formula as above, but all you will need to enter is your height, weight and age and gender. You will still need to multiply this by 1.55 (activity factor), and add the surplus (10% in the first week and 20% in the remaining weeks).

Macro Split

First a little background on how this calculation works, per gram, protein and carbohydrate both contribute 4kcal of energy, whereas fat contributes 9kcal. To work out the protein, carb and fat requirements of each phase please use the following guide lines:

  1. 1. Multiply by the percentage (if 40% is required, multiply the total calories by 0.4)

  2. 2. Divide by the number of calories the source contributes (for protein and carb divide by 4, for fat divide by 9)

  3. 3. This gives the quantity that is required in grams

Here is an example:

Required calories: 3000kcal (determined using the Harris-Benedict equation to find BMR then x by 1.55 then x by 1.2(to give a 20% surplus))

Training day macro split: 30/50/20

Rest day macro split: 40/35/25


  1. 1. 0.3 x 3000 = 900

  2. 2. 900/4 = 225

  3. 3. 225g of protein required on training days


  1. 1. 0.5 x 3000 = 1500

  2. 2. 1500/4 = 375

  3. 3. 375g of carb required on training days.


  1. 1. 0.2 x 3000 = 600

  2. 2. 600/9 = 67

  3. 3. 67g of fat required on training days

In this example, the macros for this phase would be:

Training days: Protein: 225g, Carb: 375g, Fat: 67g

Rest days: Protein: 300g, Carb: 263g, Fat: 83g (calculation not shown)


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