Enter your information into the form below to calculate your custom calorie & macros. Of course if your doctor has already given you recommendations or advice, please follow that advice.
Calorie Calculator
How to read your report
BMR
Your Basal Metabolic Rate orBMR is the number of calories that your body burns just to operate. Say you laid in bed all day and did nothing, this is a ROUGH estimate of how many calories you would burn just breathing and laying there.
*Do not eat under your BMR*
Tdee
Total Daily Energy Expenditure is an estimate of how many calories your body could be burning if you are up and moving around doing your normal day to day routine.
These estimates are necessary to figure out the total calories you should be eating.
Daily priorities:
(IN ORDER)
BE AT OR BELOW YOUR CALORIE RECOMMENDATION
GET CLOSE TO OR HIT YOUR PROTEIN GOAL FOR THE DAY
FILL IN THE REMAINDER OF YOUR DAY WITH YOUR FATS AND CARBS
The first week or two things you probably won’t hit your numbers exactly. That’s okay and actually expected! This is going to be a learning experience! Once you get the hang of what each macronutrient is and adjust from your current routine it will get easier, promise!
*If you have been consistently eating less calories than your report recommends, please comment in your Finally Fit Group and we can discuss how you can reverse diet to meet your updated calorie recommendation.
The report includes your guidelines for carb cycling.
We will use the information in the “Moderate” section for the first four weeks of the Finally Fit Academy. In week 5 of Healthy Habits you will learn about Carb Cycling. Wait until Week 5 to use the Low and High Carb info, it will make more sense then!
carb cycling
We will use the information in the “Moderate” section for the first four weeks of Healthy Habits. In week 5 of the Academy you will learn about Carb Cycling. Wait until Week 5 to use the Low and High Carb info, it will make more sense then!