YOUR STATS

You are a 35 year old male who is 168 cm tall and weighs 64 kg while doing Moderate Exercise.

Your Maintenance Calories

2,309
calories per day

16,164
calories per week

Based on your stats, the best estimate for your maintenance calories is
2,309 calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when
body fat is provided. The table below shows the difference if you were to have selected a different activity level.

Basal Metabolic Rate 1,490 calories per day

Sedentary 1,788 calories per day

Light Exercise 2,048 calories per day

Moderate Exercise 2,309 calories per day

Heavy Exercise 2,570 calories per day

Athlete 2,831 calories per day

Ideal Weight: 64-65 kg

Your ideal body weight is estimated to be between 64-65 kg based on the various formulas listed below. These
formulas are based on your height and represent averages so don't take them too seriously, especially if you lift
weights.

G.J. Hamwi Formula (1964) 65 kg

B.J. Devine Formula (1974) 64 kg

J.D. Robinson Formula (1983) 64 kg

D.R. Miller Formula (1983) 65 kg

BMI Score: 22.7

Your BMI is 22.7, which means you are classified as Normal Weight…

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18.5 or less Underweight

18.5 – 24.99 Normal Weight

25 – 29.99 Overweight

30+ Obese

Maximum Muscular Potential

How ripped could you get? According to Martin Berkhan's formula (https://archive.is/xyrPA), your maximum
muscular potential is 68 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 71
kg at 10% body fat & 75 kg at 15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients
Maintenance Cutting Bulking

These macronutrient values reflect your bulking calories of 2,809 calories per day, which is +500 calories per day
from your maintenance of 2,309 calories per day.

Moderate Carb (30/35/35)

211g (844 calories)

protein

109g (981 calories)

fats
 246g (984 calories)
carbs

Lower Carb (40/40/20)

281g (1124 calories)

protein

125g (1125 calories)

fats

140g (560 calories)

carbs

Higher Carb (30/20/50)

211g (844 calories)

protein

62g (558 calories)

fats

351g (1404 calories)

carbs

There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

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id=eatthismuch&a=35&b=23&c=TN&d=mobile&g=male&cals=2309.1032) will automatically generate perfect meal
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Calorie Tracking Tools

There are only 3 tools required for tracking your calories effectively…