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Nutrition Facts

Our nutrition calculator is based on the following steps to determine your daily calorie and macronutrient intake:

1. Calculating your Basal Metabolic Rate (BMR)

We use the following formulas to calculate your BMR:

Male: BMR = 66.47 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) − ( 6.755 × age in years )

Female: BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.85 × height in cm ) − ( 4.676 × age in years )

2. Calculating your Maintenance Calorie (MC) based on your activity level

We consider your daily activity level to determine your MC:

  • Extremely Active (manual labour): MC = BMR x 1.9

  • Fairly Active (e.g., walking or cycling to work): MC = BMR x 1.725

  • Fairly Inactive (e.g., moderate movement): MC = BMR x 1.55

  • Desk-bound or seated most of the day: MC = BMR x 1.375

3. Calculating your Target Calorie (TC) intake based on your fitness goal

We factor in your fitness goals to determine your TC:

  • Building Muscle Mass: TC = MC + 400

  • Strength and Conditioning: TC = MC

  • Weight Loss: TC = MC - 400

4. Calculating your macros based on your body type and TC

We use the following macro ratios for each body type and convert them into caloric values:

  • Ectomorph: 40% CARBS, 35% PROTEIN, 25% FATS

  • Mesomorph: 35% CARBS, 40% PROTEIN, 25% FATS

  • Endomorph: 35% CARBS, 40% PROTEIN, 25% FATS

5. Breaking down your TC and macros into your daily meals

We divide your daily calorie and macronutrient intake into five meals as follows:

  • Breakfast: 25%

  • Lunch: 35%

  • Dinner: 15%

  • Snacks: 2 * 12.5%

This information provides a comprehensive overview of your daily nutritional requirements and is an excellent starting point for anyone looking to improve their diet and reach their fitness goals.

Source: The National Academy of Sports & Medicine (NASM)

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