Body Composition

Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %)

Activity Level (not counting exercise):

Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually.

Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition"

Daily Calories

Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain.

Daily Exercise Info

If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't.

Daily Macros

Adjust your protein ratio:

• To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur.
• To gain muscle, the protein ratio should be between 0.8 to 1.2.
• There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source.

Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g:

• It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET.
• If doing TKD or CKD, remember to include net carbs consumed on Macro Grams.