It's a flexible fitness tool that calculates the macronutrients that you're able to consume based on your inputs, including your body composition and the type of diet you want to follow. Select your body recomposition goal, choosing between more fat loss, more muscle gain, or equal fat loss and muscle gain. To calculate the total calories you need based on your activity level (or TDEE AKA total daily energy. Enter your additional weekly calorie expenditure, e.g., more than 3 x 30 minutes of strength training per week, which is the baseline for this calculator. Women: BMR 10 x weight (kg) + 6.25 x height (cm) 5 x age (years) 161. Men: BMR 10 x weight (kg) + 6.25 x height (cm) 5 x age (years) + 5. The IIFYM Calculator is one notable contender. To calculate your BMR, take your weight in kilograms and your height in centimetres. To tackle the first of these requirements, you'll need to find the right online tool for nutrition.
Plan out meals that meet those macronutrient quotas using your macro-tracking spreadsheet.Track the actual number of macronutrients that you consume with a food macros spreadsheet.