Step 1: Enter Your Gender	Male Female	Highly recommended     book, read my review
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
Step 7: Enter Meals Per Day	3 meals/day 4 meals/day 5 meals/day6 meals/day 7 meals/day 8 meals/day
Step 8: Choose 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: View Results	Projected weight and customized meal.

Your Projected Weight Loss and Metabolic Rate

*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.

Your Custom Meal

Dont like this chicken/broccoli/rice meal? 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 Weight Chart

Note: When your weight drops by more than 5lbs (2kg) you must recalculate your numbers! Your weight chart above shows why this is so important! If you dont adjust your caloric intake when your weight changes, you will plateau out.

Of particular importance to vegetarians and vegans is that you be very, very careful about the quality of your protein. The amount of protein shown in the above chart that you need is *usable*, high quality protein such as that from chicken breast, eggs, or fish. If you are using plant based proteins then use my protein calculator to see how much additional you need to consume.

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).

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.

If you have trouble using this calculator, please watch this video which describes how to use it.

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!

Web Developers and Fitness Professionals

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