Calorie Calculator

This calorie calculator calculates the optimal calorie intake and macro-nutrient values to lose fat or gain muscle. It also generates a perfect customized meal for you with proper portion size to help you achieve your goal. The calculator is based on the Harris-Benedict equation. Remember that bulking up requires resistance training and good nutrition as shown here and that losing weight is as easy as 1-2-3:

1. Exercise a bit more
2. Eat a bit less, and
3. Drink more water

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

Step 1: Enter Your Gender	Male Female
Step 2: Enter Your Weight
Pounds:
Kilograms:
Stones:
Step 3: Enter Your Height
Centimeters:
Inches:
Step 4: Enter Your Age
Step 5: Enter Activity Level	Desk job with little exercise 1-3 hrs/wk of strenuous cardio 3-5 hrs/wk of strenuous cardio 5-6 hrs/wk of strenuous cardio 7-21 hrs/wk of strenuous cardio
Step 6: Select Your Goal	Clean bulk Gain muscle, lose fat Lose fat – 5% calorie reduction Lose fat – 10% calorie reduction Lose fat – 15% calorie reduction Lose fat – 20% calorie reduction Lose fat – 25% calorie reduction
Step 7: Enter Meals Per Day	3 meals/day 4 meals/day 5 meals/day6 meals/day
Step 8: Macro nutrient Ratios	15% protein20% protein 25% protein 30% protein 35% protein 40% protein 45% protein50% protein55% protein60% protein65% protein 15% carb 20% carb 25% carb 30% carb 35% carb 40% carb 45% carb 50% carb 55% carb 60% carb 65% carb 10% fat 15% fat20% fat 25% fat 30% fat 35% fat 40% fat 45% fat 50% fat      auto-set
Step 9: Current Bodyfat (click to estimate)	4567891011121314151617181920253035405060%
Step 11: Predicted Muscle Gain: (click to estimate)	00 lbs/yr – no gains15 lbs/yr – newbie teen average40 lbs/yr – newbie teen max10 lbs/yr – newbie adult average20 lbs/yr – newbie adult max05 lbs/yr – experienced adult average10 lbs/yr – experienced adult max
Step 12: Click here —>

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

Your Custom Meal

Start Over   Metabolic Data   Complete Meal Plan   Sample Meal

If you want even more accurate results, consider using my “World’s Most Accurate Calorie Calculator“. Be warned that its more complicated to use, especially if you choose to do the calibration procedure.

Your scale weight can vary wildly from day to day based on the amount of salt you have consumed and other factors, don’t panic if your weight plummets one day then seems to be stalled or even increase the next – stay your course! If you do your eat as directed here and perform the amount of exercise you have set in step 5, then you will lose fat! To weigh yourself accurately, take your weight at the same time every day and measure your bodyfat. Measuring your bodyfat is very important to do if you are weight lifting in addition to losing fat because if you are gaining muscle and losing fat at the same time, the scale alone wont indicate your progress.

Some of you want to gain muscle mass as fast as possible and are wondering why there are not options in step 6 to let you eat even more calories than the “clean bulk”. In my opinion “dirty bulking” is not only unhealthy but does not allow you to add muscle any faster. Despite what popular programs like SS (Starting Strength) recommend, crazy excess of calories results in fat storage, not muscle gain. To see how fast can you add muscle, check out my muscle gain prediction calculator.

Like everything on scoobyswork.shop, this calculator is completely free. Lots of websites have calorie calculators that you have to pay to use but my free calculator here is even better! If this is not the best calorie calculator you have ever used, please contact me via facebook and let me know how I can make it the best calorie calculator anywhere on the internet – free or not! My goal is to provide information so that the poorest teen can get the information they need to build a great physique. The information available on this website for free is just as good as all those expensive books, just not quite as polished – but its free! :)

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