This episode I discuss how to eat for your goals (both calories and incorporating macronutrients into this). The equation I discussed in this episode are as follows:

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. 

Women: (10 × weight in kg) + (6.25 × heightin cm) - (5 × age in years) - 161.

THEN, multiply this answer according to your activity level:

Sedentary = x1.2

Light (1-3x per week) = x1.375

Moderate (3-5x per week) = x1.55

Very High (6-7x intense exercise per week) = x1.725

Extreme (2x/day, very intense per week) = x1.9