Step 1 - Calculate BMR

To find Basal Metabolic Rate (BMR)

Method 2
Method 1 Harris Benedict Formula
By Bodweight Not a good choice for extremely fat or muscular people.
Least Accurate Overestimates calories for fat people & vice versa for muscular
Enter Your Weight in lbs: 150 MEN WOMEN
Weight loss calories min: 1800 Enter Your Weight in lbs: 150 Enter Your Weight in lbs:
Weight loss calories max: 1950 Enter Your Height in inches: 67 Enter Your Height in inches:
Maintenance calories min: 2250 Enter Age: 37 Enter Age:
Maintenance calories max: 2400 BMR: 1599 BMR:
Bulking calories min: 2700
Bulking calories max: 3000
R
abolic Rate (BMR)
Method 3
Katch McArdle Formula
people. Most accurate & must know your
or muscular body fat %
EN Enter Your Weight in lbs: 150
150 Enter your body fat %: 10%
67 BMR: 1695
37
1442
 Step 2 - Calculating Maintenance Calories
Multiply your BMR x an appropriate activity factor
Method 2 Method 3
Sex: Men Women Both
Sedentary (little or no exercise, desk job): 1919 1730 2035
Lightly active (light exercise/sports 1-3 days/wk): 2199 1983 2331
Moderately active (moderate exercise/sports 3-5 days/wk): 2479 2235 2628
Very active (hard exercise/sports 6-7 days/wk): 2759 2487 2925
Extremely active: 3039 2740 3221
 Step 3
Calculating Weight Loss Calories
Calculating Bulking Calories

Weight Loss (Mainetnance Calories -300 to -500)

Method 2 Method 3
Sex: Men Women Both
Calories: Low High Low High Low High
Sedentary: 1419 1619 1230 1430 1535 1735
Lightly Active: 1699 1899 1483 1683 1831 2031
Moderately Active: 1979 2179 1735 1935 2128 2328
Very Active: 2259 2459 1987 2187 2425 2625
Extremely Active: 2539 2739 2240 2440 2721 2921

Muscle Gain (Mainetnance Calories +300 to +500)

Method 2 Method 3
Sex: Men Women Both
Calories: Low High Low High Low High
Sedentary: 2219 2419 2030 2230 2335 2535
Lightly Active: 2499 2699 2283 2483 2631 2831
Moderately Active: 2779 2979 2535 2735 2928 3128
Very Active: 3059 3259 2787 2987 3225 3425
Extremely Active: 3339 3539 3040 3240 3521 3721
 Step 4
Calculate Daily Macronutrient Ratios
Weight Loss
Set your macronutrient ratio below by %
Protein: 40%
Carbs: 30%
Fats: 30%
Method 2 Method 3
Sex: Men Women Both
Calories: Low High Low High Low High
Macronutrient: P C F P C F P C F P C F P C F P C F
Sedentary: 142 106 47 162 121 54 123 92 41 143 107 48 153 115 51 173 130 58
Lightly Active: 170 127 57 190 142 63 148 111 49 168 126 56 183 137 61 203 152 68
Moderately Active: 198 148 66 218 163 73 174 130 58 194 145 65 213 160 71 233 175 78
Very Active: 226 169 75 246 184 82 199 149 66 219 164 73 242 182 81 262 197 87
Extremely Active: 254 190 85 274 205 91 224 168 75 244 183 81 272 204 91 292 219 97

Bulking
Set your macronutrient ratio below by %
Protein: 30%
Carbs: 40%
Fats: 30%
Method 2 Method 3
Sex: Men Women Both
Calories: Low High Low High Low High
Macronutrient: P C F P C F P C F P C F P C F P C F
Sedentary: 166 222 47 181 242 81 152 203 68 167 223 74 175 233 78 190 253 84
Lightly Active: 187 250 57 202 270 90 171 228 76 186 248 83 197 263 88 212 283 94
Moderately Active: 208 278 66 223 298 99 190 254 85 205 274 91 220 293 98 235 313 104
Very Active: 229 306 75 244 326 109 209 279 93 224 299 100 242 322 107 257 342 114
Extremely Active: 250 334 85 265 354 118 228 304 101 243 324 108 264 352 117 279 372 124