Your calorie target is the amount you should aim to eat each day. I do suggest that you multiply this number by 7 to produce your weekly total. This gives you an “allowance” for the week so that you can eat more or certain days (like training days or the weekend) and not feel guilty. Just simply budget out your weekly calories accordingly.
A great starting point for most people is to eat 1g of protein per pound of bodyweight, or 1 gram per pound of their realistic 3 month goal weight. It’s not the end of the world if you don’t eat the full total, and most people find it hard to at first. Over time continue to get as close to the target as you can and don’t worry if you go over.
Fats & Carbs
We work with a pretty flexible diet plan in the academy so we aren’t to concerned with the ratio of carbs to fats. As long as you’re hitting the first two numbers you can enjoy whatever balance you’d like.
For example, if your target calorie intake is set at 1650 and your protein goal is 130 grams deduct 520 calories (4 cals per gram) and you’re left with 1,130 calories to spend on what you’d like that day.
I do suggest you go a little carb heavy on days you train, but ultimately it’s up to you!
This is the Harris-Benedict formula for determining an estimate for your caloric requirements. You should always consult with a health professional before following any diet.