Unit of Measure: Imperial Metric Gender: Male Female Age: Weight (pounds): Height (feet): Height (inches): Height (centimeters): Your BMI is: Your BMI (Body Mass Index) is above 25. It is important for you to use the Lean Body Mass Formula in order to get accurate results. BMR Formula: Total Body Mass Formula Lean Body Mass Formula Body Fat Percentage: Daily Activity Level (Not Including Exercise): Not sure what to choose? Click Here Excluding exercise, what is your typical daily activity level? Sedentary Adds an additional 20% of your BMR Calories to your TDEE Ex: Most of your time is spent working a desk job, driving, or watching TV Moderately Active Adds an additional 25% of your BMR Calories to your TDEE Ex: Part of your time is spent working on a computer or browsing social media;the other part is spent doing laundry, cooking, or straitening up your home Active Adds an additional 30% of your BMR Calories to your TDEE Ex: Most of your time is spent working on your feet as a hairdresser, waiter, valet or playing Pokemon Go Very Active Adds an additional 35% of your BMR Calories to your TDEE Ex: Most of your time is spent doing physically demanding work as a construction worker or commercial painter Hidden Sedentary Moderately Active Active Very Active Exercise Intensity Level: Not sure what to choose? Click Here When you exercise, what is your level of intensity? Casual On average, 3 Calories burned per minute of exercise Moderate On average, 6 Calories burned per minute of exercise Vigorous On average, 9 Calories burned per minute of exercise Extreme On average, 12 Calories burned per minute of exercise Casual Moderate Vigorous Extreme Minutes Spent Per Day Exercising : Number of Days You Exercise Per Week: Body Composition Goals: Fat Loss Maintain Weight Gain Goal Intensity: Not sure what to choose? Click Here "Average" is a good starting point. Light 300 Calorie Deficit Average 400 Calorie Deficit Aggressive 500 Calorie Deficit Light Average Aggressive Your BMR is: Calories Your Base TDEE is: Calories Your Goal TDEE is: Calories How do you want to calculate your macros? Grams per body mass Percentage of totals Protein Grams Per Pound: Fat Grams Per Pound: Protein Percentage: Fat Percentage: Meals Per Day: Snacks Per Day: Snack Size: 1/4 Meal 1/3 Meal 1/2 Meal Your macros are below: Daily Totals Carbohydrates: g / day Fats: g / day Protein: g / day Daily Calories: Meal Totals Carbohydrates: g / meal Fats: g / meal Protein: g / meal Meal Calories: Snack Totals Carbs: g / snack Fats: g / snack Protein: g / snack Snack Calories:
Your BMI (Body Mass Index) is above 25. It is important for you to use the Lean Body Mass Formula in order to get accurate results.
Excluding exercise, what is your typical daily activity level?
Sedentary Adds an additional 20% of your BMR Calories to your TDEE Ex: Most of your time is spent working a desk job, driving, or watching TV
Moderately Active Adds an additional 25% of your BMR Calories to your TDEE Ex: Part of your time is spent working on a computer or browsing social media;the other part is spent doing laundry, cooking, or straitening up your home
Active Adds an additional 30% of your BMR Calories to your TDEE Ex: Most of your time is spent working on your feet as a hairdresser, waiter, valet or playing Pokemon Go
Very Active Adds an additional 35% of your BMR Calories to your TDEE Ex: Most of your time is spent doing physically demanding work as a construction worker or commercial painter
When you exercise, what is your level of intensity?
Casual On average, 3 Calories burned per minute of exercise
Moderate On average, 6 Calories burned per minute of exercise
Vigorous On average, 9 Calories burned per minute of exercise
Extreme On average, 12 Calories burned per minute of exercise
"Average" is a good starting point.
Light 300 Calorie Deficit
Average 400 Calorie Deficit
Aggressive 500 Calorie Deficit
Your macros are below:
Carbohydrates: g / day
Fats: g / day
Protein: g / day
Daily Calories:
Carbohydrates: g / meal
Fats: g / meal
Protein: g / meal
Meal Calories:
Carbs: g / snack
Fats: g / snack
Protein: g / snack
Snack Calories:
