Calculadora Mcardle 2k5w3a

Enter M or F Enter your age Enter your height (inches) Enter your weight (lbs) Enter your BF% Activity level (most people fall between 1 and 2) Your Lean Body Mass (lbs)

Stats M 22 73 227 18% 3 186

Harris-Benedict Equation BMR Calories Maintenance Calories Calories to lose weight (based on 20% deficit) Calories to gain weight (based on a 20% surplus)

2257 3498 2799 4198

Mifflin-St Jeor Equation BMR Calories Maintenance Calories Calories to lose weight (based on 20% deficit) Calories to gain weight (based on a 20% surplus)

2086 3234 2587 3881

Katch-McArdle Equation BMR Calories Maintenance Calories Calories to lose weight (based on 20% deficit) Calories to gain weight (based on a 20% surplus)

2198 3406 2725 4087

Average of All 3 Formulas BMR Calories Maintenance Calories Calories to lose weight (based on 20% deficit) Calories to gain weight (based on a 20% surplus)

2180 3380 2704 4055

Notes: The calculations are all based on a sedentary multiplier. (1.2 x your BMR). If you exercise m you will need to change the Activity level number to a higher number. Be aware that these figures are considered high by most people. If you are in doubt about level, you should chose the lowest applicable level, or even one level down. 1. If you are sedentary (little or no exercise): BMR x 1.2 2. If you are lightly active (light exercise/sports 1-3 days/week): BMR x 1.375 3. If you are moderatetely active (moderate exercise/sports 3-5 days/week): BMR x 1.55 4. If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725 5. If you are extra active (very hard exercise/sports & physical job or 2x training): BMR x

Calculate Your Macronutrients Enter grams of protein per lb (lean b/w) Enter grams of fat per lb (total b/w)

Cals and Macros for Weight Loss Average Weight Loss Cals Total Protein (based on LBM) Total Fat (based on Total BW) Total Carbs (after Protein/Fats)

Grams

Cals and Macros for Weight Gain Average Weight Gain Cals Total Protein (based on LBM) Total Fat (based on Total BW) Total Carbs (after Protein/Fats)

Grams

335.1 90.8 136.6

335.1 90.8 474.5

1.80 0.40

Calories 2704 1340 817 546

Calories 4055 1340 817 1898

(general guidelines - betw (general guidelines - betw

% 50% 30% 20%

% 50% 30% 70%

Note: If you want to gain weight, you should adjust your protein and fat amounts up from

ur BMR). If you exercise more than that

If you are in doubt about your activity evel down.

BMR x 1.375 days/week): BMR x 1.55 : BMR x 1.725 ob or 2x training): BMR x 1.9

(general guidelines - between 1g and 1.5g of protein) (general guidelines - between .4g and .6g of fat)

and fat amounts up from the base of 1.0g and 0.4 g)