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Jul 21, 2021 · Find out how many calories you need to eat per day based on your age, sex, height, weight, goal, and activity level. Use this calculator to estimate your basal metabolic rate, daily calorie target, and macronutrient ratio for muscle gain or fat loss.
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- Protein Calculator
Protein is just one of the three macronutrients. To get...
- Macro Calculator
The calorie count is then adjusted based on your goal:...
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- Lean Body Mass
Eating adequate protein is a proven way to increase lean...
- BMR Calculator
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- Tdee
2. Calculate your macronutrient ratio. Your TDEE is a...
- One-Rep Max Calculator
- Diet
- Stats
- Modifiers
- Results
- Leangains Calculator
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The option you select here will determine which formula and inputs are used to calculate your calories. There are 3 different calorie calculators to choose from: 1. Standard calculator 2. Leangains calculator 3. Keto calculator
Here you input the following basic personal information: 1. Age (in years) 2. Weight (in kilograms or pounds) 3. Height (in centimeters or inches) 4. Gender (male or female)
Activity Level
Your Activity Level serves as a multiplier on top of your BMR (Basal Metabolic Rate). The result of this calculation is called your TDEE(Total Daily Energy Expenditure). Think of your BMR as the energy you would need to keep alive if you were in a coma. It’s the energy required for non-negotiable processes – like breathing, blood circulation, cell growth, and controlling your body temperature. What you care about though, is your TDEE. This is the total amount of energy you need each day to ma...
Goal
This dropdown provides an easy way to match your qualitative weight loss/gain goal with a quantitative value. The options are: 1. Lose Weight (–20%) 2. Slowly Lose Weight (–10%) 3. Maintain Weight (0%) 4. Slowly Gain Weight (+10%) 5. Gain Weight (+20%) The number in the proceeding brackets specifies the caloric deficit/surplus. For example, (+10%) means that your daily calorie goal will be 10% higher than your TDEE. Alternatively, you can input a specific calorie goal in the Calorie Deficit/S...
How Much Protein?
Here there are 3 standardised options: 1. 1g per pound 2. 0.82g per pound 3. 1.5g per pound 1g per pound is the standard and recommended option. This provides you with enough protein to facilitate muscle growth with a large margin of error. 0.82g per pound still provides enough protein to facilitate muscle growth. Think of this as a lower bar for the amount of protein you should be consuming. Although the subject of hot debate, current science points to 0.82g protein/pound being enoughprotein...
BMR
Stands for your Basal Metabolic Rate. This is essentially the amount of energy you would need to keep alive if you were in a coma. Energy required for processes like breathing, blood circulation, controlling body temperature, cell growth, etc. This calculation is based on your Age, Weight, Height, and Gender. It is then multiplied by your Activity Levelto give your TDEE.
TDEE
Stands for your Total Daily Energy Expenditure. Also known as your “maintenance calories”. Your TDEE is the total amount of energy you need each day to maintain your body weightafter you factor in all of your activity. So in an ideal world where you eat your exact TDEE each day, you would maintain the same body weight. In reality, this never happens due to the variance in our daily activity, the exact amount of food we eat, and water weight fluctuations. Nevertheless, getting a ballpark figur...
Daily Calories and Macros
This is the final result of all of your input data. It breaks down the Calories, Protein, Fat, and Carbohydrates you should eat each day to reach your physique goals. Do not stress about small deviations from these numbers. A ±5% difference will not affect your physique. Why? Each of these numbers has error built-in. Even the lower protein intake of 0.82g per pound was based on a 95% confidence interval. All calorie counters are approximations.Regardless of how many decimal places worth of ca...
The following information is specific to the Leangains calorie and macronutrient calculator (select ‘Leangains’ in the ‘Diet’ dropdown). This calculator uses the equation recommended by Martin Berkhan in his book The Leangains Method to estimate your daily calorie and macronutrient needs. It has also been referred to as the ‘lean bulk calculator’, ...
Estimate your daily calories and macros for bulking, cutting, or maintenance with this tool. Choose from standard, keto, or leangains calculator and adjust your activity level, goal, and stats.
Calculate your macro intake for different phases of your physique goals with this free tool based on the book The Muscle and Strength Pyramid. Learn how to adjust your macros, track your progress, and avoid common mistakes.
- How do I know which activity multiplier to choose?Just choose the one you feel is most descriptive of your situation and don't worry about it. You'll adjust your calculation in a few weeks based on...
- Why is the total energy intake calculated the same regardless of whether I choose 3 or 6 training da...I’ve built the calculator to assume that everyone trains between 3–6 days per week. The number of workouts has not been set to affect the calorie n...
- Why does the calorie intake drop each day when I select more training days and cycle them?This answer builds on the previous one.The option for macro cycling divides the same calories and macros across the week based on the number of wor...
Dec 1, 2023 · Learn how to calculate calories for bodybuilding success, whether adding muscle or losing fat or both. Find out the difference between calories and caloric density, how to track body fat percentage, and how many calories you need per day.
Calculate your daily calories and macros for muscle gain or fat loss with this free tool. Learn how to adjust your intake, set your goals and structure your diet for optimal results.
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