(Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.) This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. The calorie count is then adjusted based on your goal: Then, this BMR count is multiplied, depending on your activity level: Here's how it works:Ĭalculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.įor men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)įor women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day) Jeor equation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators.
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