Maybe just a, “Yay, I know how many calories I burn by being alive!”. This is the energy (calories) you expend doing absolutely nothing, simply by being alive.įor all intents and purposes, this number is just for your information and isn’t something you should overly concern yourself with. STEP 1.2 – Your BMR and Your Daily Activity Level (NEAT + NEPA)Īs pictured above, after you’ve input your bodyfat % (or not) you’ll get an initial calculation of your BMR – Basal Metabolic Rate. Honestly, most people do not have an accurate idea of their bodyfat percentage and the calculator will still spit out a relatively accurate estimation of your calories. If you have any doubts about what your bodyfat is, just choose “no”. Whichever you are used to using with)ĭo you know your body fat %? This question is really only for people who have a very good idea of their bodyfat percentage.

Enter your gender, your age, height and weight (Use the tabs to the right of these to choose imperial or metric for each. The image above is pretty self explanatory and asks standard questions. Your TDEE is your total daily energy expenditure including all of your daily activities – Step 1 is about finding this total out and calculating how many calories you burn in a given day. This iifym calorie calculator takes the guesswork out of how many calories you need for your goal and what those calories consist of (macronutrients) These are your proteins, carbs and fats – Your calories are made up of macronutrients. If the goal is fat loss, obviously the weight you want to lose is fat while retaining as much lean muscle as possible. If you want to build muscle? You want the majority of your weight gain to come from lean muscle tissue. Of course, calories are not the end all and be all – WHERE those calories come from is also important so that you can determine where your weight gain or loss comes from. That’s where this calculator is your hook up. Without knowing and consuming the correct amount of calories for your goal, you may as well be taking shots in the dark where your goals are concerned.

Macro calculator for muscle gain