World’s Most Accurate Calorie Calculator Whether your goal is to gain muscle or lose fat, this highly accurate and calibrated calorie calculator computes the optimal calorie intake and macro-nutrient values as well as generating a perfect meal for you with proper portion size to help you achieve your goal. Find out why this is the world’s most accurate calorie calculator. ANSWER THESE SIX EASY QUESTIONS Highly recommendedbook, read my review 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 light exercise 3-5 hrs/wk of moderate exercise 5-6 hrs/wk of strenuous exercise 7-21 hrs/wk of strenuous exercise/work 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 ALL BELOW QUESTIONS ARE OPTIONAL – jump to your results! Step 7: Enter Meals Per Day 3 meals/day 4 meals/day 5 meals/day6 meals/day 7 meals/day Step 8: Enter Research Model Harris-BenedictMifflin-St. Jeor Katch-McArdle Cunningham Step 8a: Enter Your Bodyfat % Step 9: Enter Calibration Factor calories/day Step 10: Enter Macro Ratios auto-set 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 Your Results Your Daily Calorie Requirements Your Projected Weight Loss* Imperial Metric Basal Metabolic Rate (BMR) lbs kg per week Daily calories to maintain weight (TDEE) lbs kg per month Daily calories based on goal in step 6 lbs kg per year *This is scale weight. You might be losing fat at a rate faster than is indicated if you are adding muscle mass at the same time by doing a weight lifting program in conjunction with your fat loss program. For example, if you have set your goal to be "gain muscle, lose fat" then although your scale weight remains the same you can be gaining muscle and losing fat at the same rate. The only way to know your true progress is to use a skin fold caliper to measure your bodyfat percentage accurately. Note: When your weight drops by more than 5lbs (2kg) you must recalculate your numbers! Your Personalized Meals Nutrient values in each meal Sample Meal Based On Your Nutritional Requirements Number Meals meals/day Food Imperial Metric Calories Per Meal calories Grilled chicken breast oz g Protein grams Steamed broccoli cups g calories Steamed brown rice oz g Carbohydrates grams Flax oil tsp g calories Quantities adjusted to meet your nutritional requirements! Fat grams calories The above meal has been designed to meet your exact goals as you specified above with the correct portion sizes. Dont like your customized meal above? You can also try my free healthy recipes or use the free custom meal planner to design an entire days meals which will achieve your fitness goals AND take your taste preference into account. Your protein consumption Is g/lb bodyweight, (normal range 0.5 – 1.0 g/lb) 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 measure your progress, 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. If you have trouble using this calculator, please watch this video which describes how to use it. The World’s Most Accurate Calorie Calculator “World’s Most Accurate” is quite a claim to make for my calorie calculator! Why is it justified? Basal Metabolic Rate (BMR) is what calorie calculators estimate. BMR is basically the rate your burns calories when resting. The gold standard for measuring BMR is a medical laboratory test where they measure the concentration of oxygen and carbon dioxide in your inhalation and your exhalation as well as the precise rate of breathing (liters per minute). From this they can calculate the rate at which oxygen is being converted into carbon dioxide, in other words, how fast your body is burning calories. Obviously, using this test is the most accurate way to calculate your BMR but I can’t afford it and I doubt you can either. Research Models All web based calorie calculators *estimate* your BMR based upon various research that has been done. These research studies have come up with various formulas that are used to estimate your calories. For example, two of the most commonly used equations come from the research done by Harris-Benedict in 1919 or Mifflin-St Jeor done in 1990. The Mifflin-St Jeor appears to be about 5% more accurate than the Harris-Benedict equations, this is probably because the older research was based upon a population that was much leaner and more active than we currently have. These equations based upon the research are easy to use but only get you to within about +/-10% accuracy on the caloric estimation which is accurate enough for most uses given the difficulty of counting the calories accurately. The reason for the +/-10% variation is twofold. First, because these equations use weight and not lean body mass in their calculations. The energy required to maintain muscle is higher than the energy required to maintain fat so both these equations will be off for either very lean or very fat people. To get around this problem there are two more sets of equations based upon the research by Katch-McArdle and Cunningham which are based upon Lean Body Mass (LBM) instead of weight. Everything has flaws and the Cunningham and Katch-McArdle equations do to. Their flaw is that they completley disregard the energy required to maintain the bodyfat so they are not accurate for untrained obese people. Whose equations should you use for best accuracy? If you are fairly muscular and lean (4-pack abs or better), I would recommend the Katch-McArdle formula. If you are just starting on your fitness journey and are not yet strong or lean then I recommend the Mifflin-St Jeor equation. For those who want to know, here are the equations for men: Researchers Gender Equation Harris-Benedict male 66 + 13.7*Weight + 5*Height – 6.8*Age Harris-Benedict female 655 + 9.6*Weight + 1.8*Height – 4.7*Age Mifflin-St Jeor male 9.99*Weight + 6.25*Height – 4.92*Age + 5 Mifflin-St Jeor female 9.99*Weight + 6.25*Height – 4.92*Age -161 Katch-McArdle N/A 370 + 21.6*LBM Cunningham N/A 500 + 22*LBM Note: All weights in kilograms and heights in centimeters back to top Calibration to increase Research Model Accuracy So back to the question, if all web calorie calculators out there use the same sets of equations, how can I claim to be the most accurate? Two reasons. First most web based calorie calculators out there are based upon the Harris-Benedict equations and Mifflin-St Jeor equations that use weight, not LBM (Lean Body Mass) for their calculations. Secondly, because of an innovative new procedure I came up with to allow you to calibrate the calculator for your own, individual metabolism. After you have done the calibration, its very easy for you to approach the accuracy that you would get in a medical laboratory. The calibration procedure takes a month and I wont lie, its a lot of work. For most people, just using the equations that get you within 10% are close enough and its not worth the bother to calibrate. For serious bodybuilders though, having this accurate information is critical. Since serious bodybuilders are already methodically taking all the data required for this calibration, its not much work for them at all and the gain in accuracy makes a huge difference. back to top About The Activity Level You might have had questions about what “Activity Level” to set, you are not alone. The problem is that these activity factors are very fuzzy and difficult to apply. Here is a chart that shows my interpretation of the activity levels and an alternative description to help you choose the proper level: Multiplier My Description Alternative Description 1.2 Desk job with little exercise Little to no exercise 1.375 1-3 hrs/wk of light exercise Light exercise (1–3 days per week) 1.55 3-5 hrs/wk of moderate exercise Moderate exercise (3–5 days per week) 1.725 5-6 hrs/wk of strenuous exercise Heavy exercise (6–7 days per week) 1.9 7-21 hrs/wk of strenuous exercise/work Very heavy exercise (twice per day, extra heavy workouts) back to top Gaining Muscle And Losing Fat Is All About Nutrition! Understanding nutrition is critical to your success in gaining muscle and losing fat. If you dont understand my nutrition section then consider the book Bodybuilding Revealed which has the best coverage of bodybuilding nutrition I have seen (Read my review). Like everything on scoobysworkshop.com, 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! back to top Web Developers and Fitness Professionals Want to incorporate this fitness tool on your website?