Instructions

1. The calorie calculators provide estimations of a general amount of calories calculated based on the information you input. 

2. The amount of calories calculated might not be the amount specific for you, as the calculator go by generalized equations that are not individualized.

3. First of all go to the calorie calculator page and figure out the estimated maintenance calories based on your measurements.

 

4.For the activity level in the calculator: 

  • 1.2 If you do not exercise, are generally sedentary (including your job)

  • 1.375 If you slightly exercise and work a generally sedentary job or do not exercise but work at a job that requires you to be on your feet and moving for a good amount of time.

  • 1.55 For someone who moderately exercises and works at an active job or works at a not so active job and trains very hard. 

  • 1.725 For someone who both trains hard and works at an active job

  • 1.9 For someone who trains extremely hard and works at an extremely active job.

                                                    

5. Track those calories for about 2 weeks and record your average weight per week. 

6. Compare the recorded weekly average weights and figure out if the calories are actually MAINTAINING your weight, meaning there is no change between recorded weights.

7. If there is weight change when comparing average weights, then change calories based on the difference in weight. Every 1Kg weight gain amounts to 1000 Kcal surplus per day.  

8. If your goal is maintenance, you are done. 

9. If your goal is to weight-loss or weight-gain, scroll down and you will see sliders for either rate of gain or rate of loss. Use the appropriate slider to calculate calories needed to reach your goal. 

10.To get specific macros go to the macros calculator page. While protein is based on weight value, carbs and fat are mostly based on preference. If you are on a calorie deficit keep a higher amount of protein, if your at maintenance or a surplus you can be at the lower range. 

Progressive overload is not as simple as

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