Question 1

How does the advanced calorie calculator work?

Accepted Answer

Our advanced calculator uses two methods: 1) Standard Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) based on total body weight, or 2) Advanced Katch-McArdle formula using lean body mass when you provide your body fat percentage. It then multiplies BMR by your activity level to determine Total Daily Energy Expenditure (TDEE) and adjusts based on your goal (weight loss, maintenance, or muscle gain) to provide personalized calorie and complete macronutrient recommendations.

Question 2

How much protein, carbs, and fats should I eat per day?

Accepted Answer

Macronutrient requirements vary based on your goals and lean body mass. For muscle gain: 2.0-2.2g protein per kg, ~25% fats, remaining calories from carbs. For weight loss: 1.6-2.0g protein per kg, ~25% fats, remaining from carbs. For maintenance: 1.2-1.6g protein per kg, ~25% fats, remaining from carbs. Our calculator provides personalized protein, carbohydrate, and fat recommendations based on your specific goals and body composition.

Question 3

What is the Katch-McArdle formula and why is it more accurate?

Accepted Answer

The Katch-McArdle formula calculates BMR based on lean body mass rather than total body weight, making it more accurate for individuals who know their body fat percentage. BMR = 370 + (21.6 × Lean Body Mass in kg). This method accounts for the fact that muscle tissue burns more calories than fat tissue, providing more precise calorie and macronutrient recommendations tailored to your unique body composition.

Question 4

What is BMR, TDEE, and Lean Body Mass?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories your body needs at rest for basic functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by activity level, representing total daily calorie burn. Lean Body Mass (LBM) is your total weight minus fat mass, representing muscle, bone, organs, and water. LBM is crucial for accurate calorie calculations as it's metabolically more active than fat tissue.

Advanced Calorie, Protein & Macro Calculator

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