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Very active: x 1.725
Extremely active: x 1.9
The number you end up with is your TDEE or the number of calories that you need every day.
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Establish your ideal macro distribution
Macronutrient needs, or targets, are determined by variables like sex, age, weight, height, and physical activity level, says Field. Here is the Acceptable Macronutrient Distribution Range (AMDR), according to the Food and
Nutrition Board:
Protein: 10%-35% of total calories
Fat: 20%-35% of total calories
It s a broad range, so you can adjust the macro ratio depending on your dietary preferences. For example, a strength-training athlete can increase their protein and carbohydrates, while a person monitoring their blood sugar might want to reduce their carbohydrate percentage and increase their fat intake instead. ....

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