Calorie and Macro split

[Marta Beacom]

Hi I’m interested in finding out how you calculated the calorie and macro split per height and body weight?

I’ve done a few challenges and they are always great why do the macros and calories change depending on the challenge and how are these calculated please?

[Naomi]

Marta Beacom wrote:

Hi I’m interested in finding out how you calculated the calorie and macro split per height and body weight?

I’ve done a few challenges and they are always great why do the macros and calories change depending on the challenge and how are these calculated please?

I will reach out to Nicole and have her respond (she is on Pacific time, so she is probably not awake yet). She is the one who creates each program and, as a coach and trainer myself, I can tell you that there are A LOT of different factors that go into various meal plans. We have lots of experience and education on calculating various calorie and macro splits depending on height, weight, goals, workouts and cardio that go int overall fitness programs 😉

[Marta Beacom]

Thanks I look forward to hearing from Nicole.

[Nicole]

Hi Marta!
Great question! I always take a balanced approach to macros, but I adjust them slightly from challenge to challenge for a reason. Each challenge has a different goal- some are more focused on fat loss, others on performance or recomposition so the macro breakdown reflects that. I also like to switch things up to help you learn what works best for your body through trial and error. Over time, you’ll start noticing which balance of protein, carbs, and fats helps you feel your best, stay consistent, and make progress.

When I build the plans, I start by estimating calorie needs using height and weight ranges to get a ballpark TDEE (total daily energy expenditure). From there, I set a moderate calorie deficit if fat loss is the goal- enough to move the needle without tanking your energy or hormones. Protein is always the first macro I set, usually around 1 gram per pound of body weight for the midrange in that meal plan. In fat loss-focused plans, I sometimes increase it slightly to support muscle retention, recovery, and satiety.

Then I divide up the remaining calories between carbs and fats, depending on the challenge’s focus. This current challenge is the only one where we include carb cycling, meaning training days are higher in carbs to support energy and performance, while rest days drop carbs and increase healthy fats to support satiety and blood sugar control.

So yes, the macros and calories change between challenges- not a ton, but it’s always with intention. I hope this helps!

[Marta Beacom]

Hi Nicole,

Thank you for the response. Just a question when you calculate TDEE do you take into account age at all or purely height and weight and basal metabolic rate?

Also when you do the macro split, once the protein is set how do you know how to split the fat and carbs? Is it because from experience you know that a certain split works best?

I also wanted to ask why the cardio isn’t HIIT this time? Have new studies discovered moderate intensity is best or is it because people lost too much muscle doing hiit in the last Buns and guns challenge?

Many thanks

[Marta Beacom]

Hi Can someone get back to me on the above please?

Thanks

Marta

[Nicole]

Hi Marta!
Great follow-up questions.

When I calculate TDEE, I start with a base estimate using height, weight, and general activity level, and then I adjust based on the challenge type and participant feedback over time. While basal metabolic rate is part of that equation, I absolutely take age into account too especially since many of the women I work with are 40+, where hormonal shifts can impact metabolic rate and recovery.

As for the macro split, yes I use protein as the starting point, usually around 1g per pound of goal body weight unless the challenge focus shifts more toward muscle building or fat loss. From there, carbs and fats are adjusted based on how the plan supports performance, recovery, energy, and satiety. If the challenge includes more strength training or intense workouts, I’ll typically bump carbs up to support recovery. For fat loss, I may lean more moderate on carbs and adjust fat accordingly to keep energy steady.

Regarding HIIT: you’re right to question the frequency. While HIIT is effective in short bursts, overdoing it, especially in later decades or in a calorie deficit, can lead to burnout or muscle loss. I’ve found that moderate, consistent intensity is often more sustainable for long-term results and recovery, especially for women balancing stress, sleep, and hormones.

Hope this helps clarify! Let me know if you have any other questions. 😊

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