- Select Gender
- Select Imperial or Metric System
- Fill Height, Weight and Age
- Fill Goal Weight
- Choose Activity
- Set number of workouts days per week
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Specify your Goal types:
- Aggressive weight loss
- Fast weight loss
- Weight loss
- Maintain
- Lean gain
- Bulk
- Custom – enter custom TDEE split value
- Fill in yor Body fat % if you know this value. It also allow you to calculate Lean and Fat Body Mass parameters
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Choose BMR calculations method under Basal Metabolic Rate section
- Mifflin-St Jeor Formula
- Harris-Benedict Formula
- Katch-Macardle Formula – inatctive while bodyfat field is empty
- Cunningham Formula – inatctive while bodyfat field is empty
- Average – inatctive while bodyfat field is empty
- Simple Multiplier – just enter value to calculate BMR by formula Weight x Value
- Custom – enter custom BMR value
- To calculate Waist to Height parameter fill waist field
- Press Calculate button
Number of calories consuming at Rest day - meaning the day without workout training
Number of calories consuming at Workout day - meaning the day when you are having workout training
This tab provides Nutritions data like Carbs, Fat, Protein and Daily calories consuming at the day without workout training.
This tab provides Nutritions data like Carbs, Fat, Protein and Daily calories consuming at the day with workout training.
Basal Metabolic Rate ( BMR ) the number of calories you'd burn if you stayed in motionless physically and psychologically undisturbed state for a day
Total Daily Energy Expenditure ( TDEE ), a measure of how many calories you burn per day. Calculated as BMR multiplied on activity level factor