![]() Or for further help, join our free Facebook group. Now that you have your numbers, how do you maximize your nutrition and training with them? Learn exactly how to fuel your training according to your needs and training season, plus create up to 62 endurance fueling recipes with our program: The Endurance Plate. Adjust your calorie intake for muscle building or fat loss. How to maximize your nutrition and training with your new calories and macros: This BMR calculator helps you work out how many calories your body need each day depending on. This will produce macronutrient percentages based on your activity level vs pre-set for hormones. Calorie calculators, like the one below, are a great resource for quickly determining a weight loss plan based on calorie expenditure. If you are a peri-post menopausal athlete, you can bypass those recommended percentages and just use your age and activity level. A quick review of how our Lean Muscle Mass Calculator for macros works. Mainly 40% carbohydrates, 30% fat, 30% protein. The Calorie Calculator can be used to estimate the calories you need to consume each day. Female athletes that are peri-post menopausal use macro percentages that exercise physiologist Dr. Those that are looking to lose body fat will have a greater emphasis on protein. Muscle Gain Calorie Calculator Work out your calories for maximal muscle growth while keeping body fat low Fill in your details below and the form will calculate your calories for muscle growth. The harder and longer you’re training, the higher the level of carbohydrates. Here are some examples of how macronutrients are adjusted: Your TDEE is a valuable number to know, but it doesn't take your goals into account 's Macronutrient Calculator will provide a customized calorie recommendation for weight loss, gain, or maintenance, along with the precise number of macronutrients of protein, fats, and carbohydrates making up those calories. Macronutrient percentages are determined based on training goals, fat loss goals, the level of training you’re currently doing and other factors like hormone levels. A little info on how the calculator works:
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