This calculator will calculate the number of calories you’d burn if you stayed in bed all day (your BMR).

Remember that everything burns calories. Getting out of bed, walking, eating, laughing, making weird faces in the mirror, etc all burn calories. This is just a GOOD base point (everyone is different) – you must add on more calories depending on your activity level.

Now that you’ve got your BMR I like to follow the Harris Benedict method of losing, gaining, or maintaining weight. In order to do this you must take your BMR and multiply it according to your lifestyle. Here is and example list:

Activity Multiplier

• Sedentary = 1.2 (little exercise, desk job)
• Light Activity = 1.375 (light exercise/sports 1-3 days/wk)
• Moderate Activity = 1.55 (moderate exercise/sports 3-5 days/week)
• Very Active = 1.725 (heavy exercise/sports 6-7 days/week)
• Extreme Activity = 1.9 (heavy exercise/sports, physically demanding job)

Now if you think you are in-between any of these you would simply use that number. For example, if you are between Moderate and Very Active you may want to use 1.65 or something around there.

So if your BMR is 1800 and you are moderately active (1.55) you would multiple these 2 – 1800×1.55 = 2790 calories. This is your rough estimate/starting point to maintain your current weight. In order to lose weight you will want to subtract from this. If you want to lose 1 pound (3500 calories) you will have to cut out 500 calories a day making your intake for the day 2290 calories. This will allow you to lose 1 pound a week (500 calories x 7 days = 3500 calories = 1 pound).

Tips:

• If you want to lose more, lower them more
• If you want to gain more, add more
• If you are more active on one day, add more
• If you are less active on one day, subtract more
• If you see progress slow down you may want to lower them by 2-300 or try and be more active

This calculator will calculate your body fat. Body fat is simply just the percentage of fat that your body contains. For example, if you are 200 pounds and are 20% fat, you have 40 pounds of fat on you leaving you with 160 pounds of lean body mass (muscle, organ tissue, bone, blood).

Remember that this is just a base and that everybody is different, especially if you have muscle on you already or workout frequently this is less likely to be accurate.

This calculator will calculate the total amount of calories you need to cut in order to reach your goal weight.

Remember that 1 pound = 3500 calories so in order to lose one pound you will have to remain under maintenance by that many. If you remain under maintenance by 500 calories a day, you will have lost 1 pound in 7 days (500 calories a day x 7 days = 3500 calories).

This calculator will calculate the amount of protein, in grams, that you should be consuming daily.

Remember that this is just a base point and those with more muscle or an intense training regimen will want to consume more than those without.

This calculator will calculate the amount of water you should drink depending on your weight. Depending on your lifestyle an intensity of training you may want to drink more.

Remember that 1 cup = 8 ounces