Thus, in advanced mode we use Alan Aragon's TDEE equation which allows far more customization based on your weekly activity levels, but tends to underestimate metabolic needs for sedentary individuals. The five default activity levels do not allow for the fidelity of custimaztion like our advanced calculator.Individuals tend to over estimate their activity levels.The basic TDEE calculation suffers from several problems: If after two weeks of following your diet you notice that your weight loss is faster or slower than expected, first adjust your activity factor and then recompute your TDEE and macros. Your TDEE in this calculation should be treated as an estimation since the opportunity for error exists when reporting your activity level, and of course your true activity factor might lie in between different levels. This is the most common TDEE calculator in use and is very simple. In basic mode, we use the Harris–Benedict equation to calculate your TDEE based on your activity level.

In advanced mode, we use the Katch-McArdle equation which is considered the most accurate formula for individuals who are relatively lean. This calculator uses the Mifflin-St Jeor Equation to calculate BMR in basic mode which is our current best estimation for the general population according to research. Every individual is different, you should monitor your weight and adjust the settings above to meet your needs if you find that you are not gaining or losing weight at the expected rate.

Consult a physician before beginning any training or nutrition program. This calculator is only an estimation and should be treated as such. If you find your workouts begin to suffer as a result, you should periodically add planned refeed days into your nutrition plan. If you're losing weight on our plan, you might find that your carb intake is too low to maintain for weeks at a time. As a lifter, it's important to get enough carbohydrates in your diet to keep your muscles stocked with glycogen so that you have high energy levels for your workouts. From Atkins to Keto, it's very popular to cut weight by cutting carbs these days. CarbsĬarbs are the new bad guy in the diet world. We recommend you get 25-30% of your daily calories from fat while cutting to keep hormone levels normal and aid the absorption of vitamins and nutrients in your diet. Fatįat is an indispensable macronutrient, even during a cut. High protein intake is especially important during a slow cut to retain muscle mass so we chose this as a solid baseline that will fit a wide range of diets for most lifters. We recommend 1g of protein per pound of bodyweight per day. Protein intake is of vital importance to lifters to gain muscle mass while bulking, or to retain muscle mass during a cut. This is the daily calorie intake required to achieve your target weight change.

More active individuals will burn more calories per day than more sedentary people. Your TDEE (Total Daily Energy Expenditure) is the estimated amount of energy in calories your body consumes in a day while taking into account your activity level. Your BMR (Basal Metabolic Rate) is the amount of energy in calories your body requires to function at complete rest.

Macro calculator for muscle gain