The math here may seem complicated, but follow along if you can with your own bodyweight. This example will use a 200-pound male with roughly 15 percent body fat, looking to lose fat. For total calories, use 14 times total body weight for men, so for the sample calculations, total maintenance calories will be 2,800.
For fat loss, it’s best to start with a 500-calorie per day deficit. Therefore, our fictional man’s total calorie intake goals will be 2,300 calories per day. For the rest of the calculations, use the following conversion chart.
Macro to Calorie Conversions