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Home
Offerings
28 day workout challenge (2024-Free)
Coaching
Visualizations
Health Tips
Body Fat Calculator
About Me
Contact Me
Body Fat and Macronutrient Calculator
Step 1: Calculate Your TDEE (daily calories required)
Age:
yrs
Age is required!
Gender:
Male
Female
Choose your gender
Units System:
Imperial
Metric
Height:
ft
in
cm
Height and weight are required!
Weight:
lbs
Waist:
in
cm
Hip:
in
cm
Forearms:
in
cm
Wrist:
in
cm
Formula:
Athletes Formula (best for lean people)
Lean Mass Formula (best if overweight)
Current Body Fat %:
%
How would you describe your normal daily activities?
Sedentary:
Spend most of the day sitting (e.g. bank taller, desk job)
Lightly Activity:
Spend a good part of the day on your feet (e.g. teacher, salesman)
Active:
Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active:
Spend most of the day doing heavy physical activity (e.g. bike messanger, carpenter)
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Light:
I can hold a conversation while working out and do not break a sweet.
Moderate:
I am breathing hard and challenge myself.
Difficult:
I always break a sweat and have an elevated heart rate. I cannot hold a conversation.
Intense:
Don't talk to to me, don't look at me. I am here for a purpose and i might die today.
CALCULATE YOUR TDEE
Your BMR is:
1655
Calories/Day
Your TDEE is:
2246
Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1797
Calories/Day
Maintain
2246
Calories/Day
Bulking
2471
Calories/Day
Custom
Calories/Day
Suggested
15%
Aggressive
20%
Reckless
25%
Same as TDEE
Cautious
5%
Text Book
10%
Aggressive
15%
Enter Your Own
Step 3: Select Your Nutrition Plan
Choose Plan
Balanced
Textbook
Fat Burning Secrets Diet (recommended)
Body Type=Endomorph
Low Fat
Low Carb
Ketogenic (Atkins)
Enter Your Own Ratio
Fat
%
Carbs
%
Protein
%
Protein
(4 calories per gram)
1.00
grams per lb. of body weight
1.15
grams per lb. of body weight
1.25
grams per lb. of body weight
Custom
grams per lb. of body weight
Fat
(9 calories per gram)
.35
grams per lb. of body weight
.40
grams per lb. of body weight
.45
grams per lb. of body weight
Custom
grams per lb. of body weight
Carbs
(4 calories per gram)
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
CALCULATE
Step 4: Your Results
CARBS
PROTEIN
FAT
FIBER
CALORIES
GRAMS per day
280.3
0
0
0 - 0
1121
1 meals per day
2 meals per day
3 meals per day
4 meals per day
5 meals per day
6 meals per day
7 meals per day
GRAMS per meal
93.4
0
0
0 - 0
374
BMR
TDEE
Lean Body Mass
Body Fat %
0
0
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