I would never recommend to following the calories, only macros. Why?
Let's say you aim for a diet 2000 calories with the following macros:
- Protein 200g
- Carbohydrates 165g
- Fat 60g
- Protein + carbs: 200 + 165 = 365, 365 x 4 = 1460 calories
- Fat: 60 × 9 = 540 calories
- Total = 1460 + 540 = 2000 calories
So, to follow up, I just take my total calories, then I determine the distribution of macros. Once I did, I just focused to meet the requirements of macro-nutrients.
If you're on a 2000 calorie diet (or other), all you have to worry about is the macro-nutrient composition of your diet.
Part 1 Introduction