Gender : | Male Female | Height (cm) : | Weight (KG) : | Age : | ||||
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Activity Level* : |
Sedentary - Work at a desk job and don’t exercise Light activity- work at a desk job but do some light regular exercise or don’t exercise but work in an active job (eg. Waitress/ waiter) Moderate activity- maybe work in a sedentary job but you train hard regularly Very active- you train hard most of the week and work a job that keeps you on your feet Extra active- train hard and work in a job that’s physically very demanding (eg.. Construction worker) |
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Goal Weight (KG) : | Time Period In Weeks** | |||||||
** Within how many weeks you would like to achieve your goal weight | ||||||||
Grams | Calories | % | ||||
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BMR | {{BMR}} | Recommended protein intake | {{RecommendedProteinGrams}} | {{RecommendedProteinCalories}} | {{RecommendedProteinPercent}} | |
Maintenance Calories | {{MaintenanceCal}} | For a high protein diet | {{RecommendedHighProteinGrams}} | {{RecommendedHighProteinCalories}} | {{RecommendedHighProteinPercent}} | |
Caloric deficit/surplus required | {{Caloriesdefsur}} | |||||
Calories required to reach your goal | {{CaloriesRequired}} |
NOW, how would you like to split your macros? | |||||
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** If you are happy with the protein recommendation above, just add the % above to the % protein below** | |||||
% Protein | % Fat | % Carbohydrates |
Protein intake (Grams) | {{ProteinIntakeGrams}} | Protein intake (Calories) | {{ProteinIntakeCalories}} |
---|---|---|---|
Fat intake (Grams) | {{FatIntakeGarms}} | Fat intake (Calories) | {{FatIntakeCalories}} |
Carbohydrate intake (Grams) | {{CarbohydrateIntakeGrams}} | Carbohydrate intake (Calories) | {{CarbohydrateIntakeCalories}} |