How to Use:
Fill out the Form: Enter your age, gender, height (in inches), weight (in pounds), and select your activity level from the dropdown menu.
Click Calculate: Once you've filled out all the fields, click the "Calculate" button.
View Results: After clicking "Calculate," the widget will display your adjusted Basal Metabolic Rate (BMR) and the recommended macronutrient breakdowns for fat loss, maintaining current weight, and muscle gain.
Explanation of Adjustments:
Adjusted BMR: Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions at rest. Imagine sitting on the couch all day. We calculate this based on your age, gender, height, weight, and adjust according to your activity level.
Adjustments for Fat Loss: To support fat loss goals, we subtract 300 calories from your adjusted BMR. This creates a calorie deficit, helping you to burn more calories than you consume and promote fat loss. The macronutrient percentages for fat loss are set to 30% protein, 40% carbohydrates, and 30% fat.
Adjustments for Maintenance: To maintain your current weight, we calculate macronutrient breakdowns based on your adjusted BMR without any additional calorie adjustments. The macronutrient percentages for maintenance are set to 25% protein, 45% carbohydrates, and 30% fat.
Adjustments for Muscle Gain: For muscle gain goals, we add 300 calories to your adjusted BMR. This surplus provides extra energy for muscle growth and recovery. The macronutrient percentages for muscle gain are adjusted to 35% protein, 45% carbohydrates, and 20% fat.
By using this calculator, you can tailor your calorie intake individual macronutrient needs to support your specific health and fitness goals, whether it's losing fat, maintaining weight, or gaining muscle.