ABCDEFGHIJKLMNOPQRSTUVWXYZAA
1
Nutrition guidelines
2
Your informationExerciseCalorie GoalsNatural Male Muscular Potential Calculator
3
Age31Avg Daily ActivitiesTimeCaloriesGoals:Maintain Weight (Lose Fat/Gain Muscle)Wrist7Small Boned (threshold=7.32)Height510
4
SexMaleElliptical trainer, moderate effort1598In order to maintain weight, increase your Carb intake as you exercise more. Keep your fat and protein intake constant. If you're wanting to lose more fat, increase protein intake or decrease Carb/Fat intake slightly.Ankle8.5Small Boned (threshold=8.88)
Body Fat %
12.0%
5
Height510inResistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance30138Your measurementsMax (Non-Elite/Bodybuilders)Hard Gainer/ Small Boned MaxGrecian Ideal Average Non-resistance Trained Male (15% bf)
6
Weight165lbsBicycling: 12-13.9 mph, leisure, moderate effort00
Total body weight:
165.0194.9185.2
160 to 185
160.0Compared to MaxCompared to small boned MaxCompared to Ideal (8-12% bf)Compared to Average
7
Body Fat %:12.0%leave blank if unknownCalisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort00
Lean body mass:
145.2171.5163.0
144 to 166
140.8
8
Walking: 3.5 mph, level, brisk, firm surface, walking for exercise00Chest: 41.545.843.544.738.7-9.3%-4.5%-7.1%7.2%
chest – measured relaxed (not expanded), arms at sides, tape under armpits
9
Exercise Calories Burned: 236
Shoulders:
48.2551.1-5.5%
10
Override Average Calories Burned:
Shoulder width:
20.520.7-0.8%
11
Basal Metabolic RateTotal Daily Energy ExpenditureTotal CaloriesWaist: 3331.64.6%
12
Hips: 3839.4-3.7%
13
179222972297
Biceps:
14.2516.816.016.113.1-15.4%-10.9%-11.4%8.9%
biceps – flexed, at largest point
14
Forearms:
1213.412.713.012.1-10.6%-5.9%-7.4%-0.9%
forearms – fist clenched, hand out straight, measured at largest poin
15
Calculated via 'Katch-McArdle' eq.Calories needed to maintain weightFatCarbsProteinNeck: 15.7516.415.816.115.3-3.7%-0.6%-2.1%2.7%
neck – relaxed, below Adam's apple at smallest point
16
70283134
Thighs:
2124.223.023.721.3-13.2%-8.7%-11.3%-1.6%
thighs – standing relaxed, midway between hip and knee
17
27%49%23%
Calves:
14.2516.015.216.113.9-10.8%-6.1%-11.4%2.9%
calves – standing relaxed, at largest point
18
19
20
Mifflin-St Jeor Equation:
Calories burned = (MET*3.5*weight in kg/200)*time
Lose Weight (Lose Fat/Maintain Muscle)
2In order to lose weight, decrease your calorie intake by a deficit of 20%. Lower your carb intake. Keep your fat intake lower but constant. Increase your protein intake(to about 1g/pound) to promote fat loss.
Formulas from 'Your Muscular Potential' by Casey Butt Ph.D.
21
For men:1 MET = resting oxygen cost level = 3.5 milliliters of oxygen per kilogram body weight per minute
Maintain Weight (Lose Fat/Gain Muscle)
In order to maintain weight, increase your Carb intake as you exercise more. Keep your fat and protein intake constant. If you're wanting to lose more fat, increase protein intake or decrease Carb/Fat intake slightly.
22
BMR = 10W + 6.25H - 5A + 5
Gain Weight (Muscle)
In order to gain weight, increase your Carb intake as you exercise more by a surplus of at least 10%. Keep your fat and protein intake constant.
23
For women:TDEE = BMR*1.15 + calories burned
24
BMR = 10W + 6.25H - 5A - 161
25
26
Katch-McArdle Formula:
27
BMR = 370 + 21.6(1 - F)W
28
29
W = body weight in kg
30
H = body height in cm
31
A = age
32
F = body fat in percentage
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100