Before using this method, aim to track macros using Chronometer, or the Practice Better tracker. To figure out how many calories you need in a day, enter your info into the chronometer (I suggest aiming for maintenance calories in most cases), but to understand what kind of macro split you might want to have, check out the Comprehensive Nutrition Guide. Once you understand how macros add up, using this method will make more sense, and will be relatively close to what your calorie goal is when eating 3 meals and 2-3 snacks daily. If calorie or macro tracking is triggering for you, please do not track.
macromeasurementguide
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