The next three lines break down the three macronutrients (macros), protein, fat and carbohydrates and give a percentage of your calories that each represents. The top line, kcal, shows how many calories you should be eating each day. These numbers are all adjusted according to your details and goals. The key things to pay attention to are the Targets for your goals boxes. The calculator will now have worked out your caloric and macronutrient needs. Don’t count a slow stroll or getting up from the desk to make a coffee! This should include only things of at least a moderate intensity, such as a brisk walk and above. The final step of the calculator is to select how much exercise you do each week. Do you want to build muscle, lose fat, or even just maintain a healthy weight? You can find out more about each goal below.
This is the most important part of the whole process. Next, select your goal from the drop down box. A rough ballpark is good enough for most people.
#Calorie calculator for muscle gain skin
If you normally use different measurements such as feet and lbs, just do a quick conversion by typing X lbs to kg into your search engine.įat percentage is the most difficult part, but don’t worry about being really accurate, no need to go out and get a DEXA scan! Just use body fat scales, skin fold callipers or even google body fat % images and compare yourself to what you see.
#Calorie calculator for muscle gain free
The Sex and Fat Percentage boxes are drop downs, the others are free text boxes and require numerals rather than text (e.g. Once you have downloaded (or made your own copy) under the File menu in the link above, enter your sex, age, height in centimetres, weight in kilograms and your body fat percentage. They operate very similarly, with just a few extra features for the latter. There are two options in the calculator, a basic one and a more advanced one, depending on how involved you want to be. I’ll keep all data anonymously and if I get enough it could end up being a really valuable study into the effects of nutrition and exercise on body composition. So if you make use of the Kung Fit Calorie Calculator, consistently log your food and track your weight and body fat %, I’d love it if you shared your data with me. One thing which makes any science based tool better is plenty of good data. I spent 9 years working on my PhD in my spare time, and I don’t want to do that again! Nevertheless I want this tool to be the best it can be, so if you find any good studies that you think can inform this, let me know- Contact Now despite having invested a lot of time into this, there’s always more evidence to be read and new studies coming out all the time, but at some point you have to call something done.
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