To calculate your daily goal, we first determine your total daily energy expenditure (TDEE). This is made up of your daily activity and basal metabolic rate (BMR), and is the amount of calories you need daily to maintain your existing weight. To accomplish this, we use the following formula:
TDEE = BMR x Activity Factor
Step #1 - Find your BMR using the following
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step #2 - Multiply your BMR by one of the following activity factors, based on your daily workouts.
- Sedentary = 1.1
- Lightly Active = 1.25
- Moderately Active = 1.35
- Very Active = 1.5
- Extremely Active = 1.7
Step #3 - After that, we calculate your calorie needs to hit your fitness goal (to lose, gain, or maintain your weight). To lose weight you should eat less than your TDEE, to gain weight you should eat more, and to maintain your needs stay the same.
Step #4 - Calculate your macros based on your calorie goals.
We provide personalized macro recommendations, using your unique body weight and fitness level, as well as your diet preference (keto vs. non-keto). And knowing how many calories are in fat (9 cals), carbs (4 cals), and protein (4 cals), we calculate your daily macro goals in grams.
For non-keto diets, protein needs are calculated based on your weight, carbohydrates needs are directly related to your training, and fat accounts for roughly 30% of your total daily calories.
For a keto diet, protein needs are calculated based on your unique fitness needs, carbohydrates are restricted, and fat accounts for a majority of your caloric intake. In addition, net carb counts are used instead of total daily carb intake.
You can also adjust daily goals manually. Learn how