How do I calculate my calories?


If there is one thing that trips people up in a nutrition program, it is the diet. I will show you exactly how to determine how many calories you need. If you did nothing else but determined the correct number of calories you need, and followed that, you would lose weight.

Let’s get right to it. This nutrition program gets results plain and simple. Yes you will be counting calories, but it will get to the point where it is so easy, and second nature it won’t add hardly any extra time to do so. Why do I want you counting calories? Simple. SO YOU KNOW WHAT YOU ARE EATING!!!

In his book, “Everything You Need to Know About Fat Loss,” Chris Aceto, a well respected nutritionist wrote:I feel that number crunching is a very important part of learning about nutrition. You will never be able to build an exact diet, one that really works, and one that it built especially for you without knowing how to count calories, carbohydrates, protein and fat.”

As I mentioned before, by following the principles of this program, you’ll be able to shed fat, add muscle, increase your energy, look better and live a happier, healthier life.

This ‘diet’ is about balance. You won’t be restricting carbs, detoxing, on a starvation diet, etc. This is a long term ‘diet’ that is very easy to stick to not only for the 12 weeks, but beyond that. How many people do you know that have went on a fad diet, lost a ton of weight (weight, not fat), and gained it all back when they went off their diet? Fad diets are hard, if not impossible to stick to for the long term, and quite often they are unhealthy.


I am keeping this simple, getting you from start to finish in the shortest possible fashion. That being said, we won’t go into the science for why you need x amount of protein/carbs or fats. Suffice it to say, the amount I am prescribing is healthy and an effective way to shed body fat.

A couple things you will want to know as you continue reading:

Fats have 9 calories per gram, Carbs have 4 calories per gram, and Protein has 4 calories per gram. This is very important to know as you calculate your necessary calories. Don’t worry though, I will be right here to walk you through it.

There are 3 different macronutrients that we will be focusing on:


Fats would be things such as olive oil, peanut butter would be a good fat source, butter, macadamia nut oil, almonds, cheese, eggs, etc.  As mentioned before, Fats have 9 calories per gram. So, if something says it has 2g of fats, you know that it has at least 18 calories (9×2=18) * Keep in mind by law they are able to round up/down when so it may not always be exact.

Preferred FatsSecond Tier
Olive OilCheese
Peanut OilButter
Macadmia Nut OilWhole Fat from Dairy Products
NutsVegetable Shortening
Avacado’sCandy Bars
OlivesFat from pre packaged foods
Peanut ButterMargerine
FishFried Foods



Remember carbs have 4 calories per gram. Low Carb diets have been the craze on and off for the past 10+ years. I personally think carbohydrates  get a bad rap. Carbs don’t make people fat, OVEREATING makes people fat!!!  Carbs would be such things as fruits, pasta, potatoes, oats, grains, etc. They certainly have their place in a diet program. Many people have the misconception that carbs make them fat. This is simply not true. What makes one fat is an excess of calories. If you completely cut out a whole macronutrient, then of course you will be taking in less calories and as a result you will lose weight (notice I said weight, not fat). It’s a very simple diet typically, cut out carbs to zero basically, and eat fats and proteins. Not exactly what I typically recommend.

Starchy CarbsFibrous Carbs
Potato’s/Sweet Potato’s or YamsBrocolli
BeansGreen Beans
Whole Grain Products (bread, pastas, etc)Squash



As mentioned before, protein has 4 calories per gram. Protein would be your meats typically, egg whites (eggs too, but they also have fat, so just remember when adding up your calories), and cottage cheese, and protein powder are some of the more popular sources of protein. Protein is the building blocks of muscle, so you will want to make sure that you get in your protein each and every day. I always try to hit all my macros, but the number one priority is that I hit my protein needs every day.

I like to keep protein high to help build and repair muscle that has been broken down in the gym. I will usually have at least 165 grams of protein per day. ( I usually weigh between 155-170lbs)

Preferred Protein’s

Chicken Breast
Lean Beef
Whey Protein Powder
Egg Whites (if using eggs be aware of the high fat content)


 Determining your caloric needs

 This is the most important part of a body transformation program. I hate to call it a diet because of the negative connotations; and it is so much more than a diet. You are reading this book so you can transform your body once and for all. So you can unleash that inner warrior and find that strength that you didn’t know you had. You aren’t simply trying to lose a few pounds, you are building a stronger, leaner, more muscular, better looking body, and it all begins and ends with what you eat.

I’d venture to say that in a body transformation program what you eat or your diet makes up probably 75% of your results. And when I say results, I am referring to what you see in the mirror. You may be getting stronger mentally or emotionally, but I am simply referring to your overall body composition.

There are numerous ways you can determine your calories. I am going to come through on my promise to make this easy for you. Some people make it more complicated than it needs to be. Not me, simple is, simple does. We will first talk about somebody who’s primary goal is to lose fat


Take your weight, I am right now 165lbs, multiply that by 10 & 12.  10.165×12= 1650 calories per day. Now, I’ll take my weight and multiply it by 12, 165×12=1980 calories per day. Multiplying your weight by 10-12 gives you a very good estimate of how many calories you need in order to lose fat. I usually recommend starting at multiplying your weight by 12 and adjusting from there as necessary.

Here’s what the breakdown of that looks like:

Protein: You will take in 1-1.5g of protein per pound of body weight. If you are more experienced in weight lifting, or are cutting for some type of competition, I’d lean towards the higher end. For the vast majority of those reading this, the 1g per pound is sufficient. For me that would be 165g to 247g of protein. For this example, we will go with 165g of protein. Remember, 1g of protein=4 calories, so lets multiple 165×4=660. That means 660 calories will come from protein. Write that down.

Fat: You will take in .35-50g of fat per pound of bodyweight. That would put me at 58 grams of fat per day (165x.35). Remember, 1g of fat=9 calories, so that puts us at 522 calories from fat (9×58). Write that down.

Carbs: Carbs will make up the remainder of your calories. So far we have 660 calories from protein, and 522 calories from fat. 522+660=1182 calories. Subtract 1182 from our calorie goal of 1980, and you have 798. That means we have 798 calories from carbs we can use. Remember, 1g of carbs=4 calories. So lets divide 798/4 and we get 200g of carbs per day. Write that down.

Now add up all of your calories

Protein-165 g, 660 calories

Fat-58 g, 522 calories

Carbs-200g, 798 calories


1980 Calories, 58g fat, 200g carbs, 165g of protein.

There you have it, you now know how to count calories, and determine the proper macronutrients in order to build muscle and lose fat. That was the hard part, now comes the easy part, following it. :)

Now, if you want to lose weight, and get in great shape, be sure to check back often, and subscribe to my newsletter, I have a very exciting announcement early next week!