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BMR Calculator
STEP 1: Calculate Your Basal Metabolic Rate
Measurement Unit
US Standard Units
Metric
British Imperial System
Ft
In
cm
Current Weight (
)
Age
Gender
Male
Female
Activity Level
Little or no exercise and desk job
Light exercise or sports 1-3 days a week
Moderate exercise or sports 3-5 days a week
Hard daily exercise or sports and physical job
Calculate BMR
BMR at Rest
Calories / Day
BMR in Motion
Calories / Day
STEP 2: Get Your Macros!
Goal
Fat Loss
Maintain
Muscle Gain
Grams of Protein
1
1.5
2
Bodyfat %
?
Grams of Fat
0.35
0.45
0.55
Calculate
Calorie Goal
Calories / Day
Protein Intake Goal
Grams / Day
Fat Intake Goal
Grams / Day
Carb Intake Goal
Grams / Day
