Functions as a BMR calculator.
Based on the accurate Mifflin-St Jeor equation, it gives you your current average daily caloric consumption. In other words, the number you get is how many Calories you should eat per day in order to burn fat or to build muscle.
This calculator takes into account your unique goal, sex, age, height, weight, and activity level. As your weight changes, your daily caloric intake number will change too.
Use this calculator again when your weight or activity level changes.
A typical day of exercise constitutes one of the following: at least 20 minutes of vigorous intensity (e.g. weight training, sprints), 30 minutes of moderate to vigorous intensity (e.g. calisthenics, sports), or 60 minutes of low to moderate intensity (e.g. jogging, treadmill). Most people fall in the 3–5 day moderate exercise range.
This calculator gives you the suggested caloric and macronutrient intake on your workout days and rest days based on the Calorie Calculator's result.
Having different intakes on your workout and rest days optimize caloric partitioning.
In Premium, you'll be able to see bar charts showing different macronutrient ratios for workout days and rest days.
Whether you are a runner or a lifter, an introvert or extrovert, or have certain preferences, this calculator gives you the suggested programs that fits your style.
Before starting an exercise, warming up is required. During exercise, performing proper form and technique is necessary to prevent the risk of injury.
Once you get the result of your suggested program(s), head over to the SSF Programs to explore your options.