![]() In order to gain muscle, it is best to eat more calories than you burn – also known as a calorie surplus. We’ll automatically calculate the best calorie surplus and blend of macros for you based on how long you have been weight training, your age, and current weight.We don’t tell you to just eat 500 calories less – we personalize the results to your goals. In order to lose weight, you need to eat fewer calories than you burn – also known as a calorie deficit. Our fat loss calorie calculator provides three levels of calorie deficit, depending on whether you want slow or fast weight loss.We then adjust this automatically for you based on whether you’d like to lose weight, gain weight, or maintain your weight: Macros for Weight Loss ![]() Our free macro calculator takes a few details about you – such as your height, weight, sex, and activity level – and calculates how many calories you burn per day. We recommend having your macros emailed to you for reference – we’ll send you a free copy of Eat Fantastic, our 28-page guide to flexible dieting via email along with your results! You can also sync your results with My Macros+ so you can start tracking macros straight away. When you’ve filled everything out, you will have the option to receive your results via email, or displayed on the screen. Once you have selected your preferred macro calculator, we’ll take you to an online form which takes a few details from you in order to run the calculator. Most people find larger deficits more uncomfortable than they can tolerate for extended periods. ![]() Select the deficit (if fat loss) that is right for you.“Active” is reserved for individuals who engage in highly strenuous activity daily, such as construction workers, oil-rig works, ranch work, etc. – Most people actually fall under “sedentary”, including jobs like nursing, hospitality (waiters/servers), and other jobs where you are on your feet. Input your stats such as weight (you’ll need to hop on a scale for this to be accurate).Choose your units (imperial or metric).Are you currently, or plan to lift weights?.Choose the right goal – weight loss, maintenance or muscle building.Here are a few key things you can do to make sure you use the calculator as correctly as possible. You'll get 1 PDF to use digitally or print off.Our calculator is the best starting place for determining your calorie and macronutrient needs. This is a great deal for any individual looking to learn how to cook and eat with their health in mind, as well as learn how to fuel your body from the inside out! Simply search: Hite Nutrition followed by the recipe title and enter it into your meal! For serious macronutrient trackers this is a great benefit! One key feature is that each recipe included in the meal plan has been entered into MyFitness Pal for easy tracking. The recipes are very satisfying, and the plan includes a lot of variety week to week. All recipes can be made gluten and/or dairy-free. The meal plan uses wholesome, real foods and follows a "clean eating" guideline: fruits and vegetables, meats, eggs, fish, whole grains, and some dairy, nuts and seeds. The meal plan is designed for one individual, but recipes can easily be doubled or adjusted to accommodate for couples and/or families. There are healthy snack suggestions and one homemade snack recipe to choose from each week. In addition, each day is accompanied by a macronutrient total (excluding any snacks). Each recipe includes a nutritional breakdown and a hyperlink to recipe photos. The meal plan is aimed towards active individuals wanting to lose fat and increase strength, while learning how to prepare delicious, nutrient dense meals using whole foods. The meal plan comes with 8 weeks of macro-friendly recipes (most that are dairy and gluten-free) accompanied by a shopping list (with product suggestions and links), as well as bulk food preparation guidance.
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