We provide a variety of calculators to help you achieve your fitness and weight loss goals. Below is summary of our calculators.
TDEE Calculator: Simply input age, gender, height, weight and activity level and a variety of information is provided. We calculate your Basal Metabolic Rate (BMR) and add in an activity factor to show you a good estimate of your Total Daily Calorie Expendenture (TDEE). We also show your current Body Mass Index (BMI), your ideal weight range using a multiple formulas, your recommended protein intake to help reach your goals and also if you are male we provide an estimate of your muscular potential at various body fat percentages. Visit our TDEE Calculator to get your report.
One Rep Max Calculator: After performing a workout, simply input the amount of weight that you lifted and the number of reps completed and we will calculate the theoretical maximum weight you can lift once for that exercise. This information will then be used to calculate maximum load for various rep ranges. Visit our One Rep Max Calculator to get find your One Rep Max and Rep Weight ranges.
Rep Weight Calculator: If you already know your One Rep Max, simply input the max weight you can lift for a given exercise and we will calculate the maximum load for various rep ranges. Visit our Rep Weight Calculator to get find your Rep Weight ranges.
Stop Eating: No Really. Stop! Not fully, but let's be honest with ourselves. Eating got us into our current situation. The only true way out of it also involves eating, just a lot less.
Know Your Maintenance Calories: Use our TDEE Calculator to find out your Maintenance Calories. You need to eat less than this to lose weight. Most people fall into the "Little to No Exercise" category with our office jobs and lack of workouts. Be conservative with your estimates. Set small goals and commit.
Set a Calorie Goal: Once you know your maintenance calories, subtract 500 calories. A 500 calorie deficit for 7 days is 3500 calories, which equates to around 1lb/week of weight loss. You can increase this deficit more if you can handle it, but you can also add in more activity to accelerate your goal.
Get Active: Activity accounts for 20% of your daily calorie requirements. Simple changes can be made to increase daily calorie use such as standing instead of sitting and taking daily walks. You can get a cheap step counter and work on achieving daily step goals. Consider getting some weights or joining a gym and learn how to lift weights. Doing this will go a long way towards changing your physique.
Weight Loss isn't Fast: You need to be aware ahead of time that weight loss is not fast. It can take months to get to your ideal bodyweight. If you have 50lbs to lose, that could take anywhere from 25 to 50 weeks based on 1-2/lbs/wk of weight loss. Your weight on the scale may stall for an entire week or two. It happens. You just have to keep going regardless. Set your goals and stay focused!
Weight Loss Scales (Friend or Foe): I recommend you weigh yourself daily and record the weight. Your weight will go down some days and others it will bounce back up. This is normal! Your body's water levels, electrolytes, food and waste (poop) all change daily. So if you have been sticking to your plan and you magically gain 3lbs the next day, don't worry. Changes happen over time.
Instead of walking into the gym and throwing around some random weight, have a plan. Know the exercises you are going to do along with how many sets, reps and the correct weight to use.
Log your Workouts: Keep track of how much weight you lifted and how many reps you were able to perform. Calculate your One Rep Max and use this to determine the correct weight to use for your next workout. Tracking your One Rep Max also allows you to determine if you are getting stronger (building muscle) over time.
Lift to Failure: Real growth happens when you stress the muscle to its maximum. If you feel you can get 1 or 2 more reps, then try and get them (practicing safety of course). Why waste your time going through 8 reps only to leave 1 or 2 more on the table? Just do it and get it done. It will stress the muscle and next time you will be stronger.
Get your Protein: This really shouldn't have to be said. While there are different estimates of how much protein you should consume, I personally recommend targeting 0.75g-1.0g of protein per centimeter of height (1.9g-2.54g of protein per inch of height). So for a 5ft 10"" person this would be 133g-178g of protein per day. If you can get it from food then great. If not add in some protein shakes.
Calories: This will vary depending on your goals, but I recommend adding no more than 200-300 calories above your maintenance when trying to gain weight. Track everything and re-evaluate often. It's great that you gained 10lbs, but not so great if its 8lbs of fat. Of course, unless you needed that fat.
The saying "You are what you eat" is true. Your goals can be accomplished 90%+ through diet alone. Use these tips to help become the best version of yourself:
*Weigh Your Meals: It's great to know your maintenance calories, but if you aren't tracking what you eat then its easy to under eat or overeat. Set a calorie & protein goal (Use our TDEE Calculator) and strive to accomplish it daily. Weighing your food takes only a few extra minutes when preparing a meal.
Be Protein Aware: When making food choices, always look at the protein content. Go for foods that have a higher protein to calorie ratio. Strive for a 10% ratio of protein grams per calorie. For example a 200 calorie meal would be 200cal x 10% = 20g of protein. If you are wanting a meal such as spaghetti, try replacing the noodles with higher protein pasta or chickpea noodles. Also trying blending low fat or fat free cottage cheese with your pasta sauce. Fat Free plain greek yogurt is also a good way to add protein to meals. I personally blend 22g of Fat Free Greek Yogurt with 11g of Nacho Cheese as a topping for burritos and quesadillas.
Tasty Meals: Meals for losing weight and muscle building do not have to be plain and boring. There are lots of tasty high protein meals available on youtube, instagram and tik tok. Check out Remington James on Youtube and @tastyshreds on Instagram. Use them and adjust the ingredients to achieve your calorie and protein goals.