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Calculate calorie needs

Kcal & Macro Calculator for Athletes



The Importance of Calculating Calories and Macros for Fitness Goals

In the world of fitness and health, achieving your goals is often a combination of multiple factors. One of the most crucial elements is your diet - what you eat and in what amounts. Calculating calories and macronutrients (macros) is a practice that is often emphasized, and for good reasons. Whether you're aiming for muscle gain, fat loss or overall health, being aware of your calorie and macro intake can make a significant difference. Let's take a closer look at why this is so important.

Personalized Nutritional Intake
Each individual has different energy needs based on factors such as age, gender, weight, height, activity level and goals. Calculating calories and macros allows you to create a personalized plan that fits your needs. Whether you want to gain muscle mass, lose fat or simply improve your health, having specific goals and associated nutritional intake can keep you on track.

Awareness of Food Choices
Tracking your calories and macros forces you to be aware of what you're eating. This can help you avoid unnecessary, high-calorie snacks and meals that can sabotage your goals. If you find yourself needing to record your nutritional intake, you'll be more inclined to make healthy choices and avoid "mindless" eating.

Optimization of Muscle Building and Recovery
For people involved in strength training and muscle building, macros such as protein, carbohydrates and fats are vital. For example, proteins are essential for muscle repair and growth. By calculating your protein needs and making sure you get enough protein, you can maximize the results of your efforts in the gym.

Effective Fat Loss
Fat loss is all about creating a calorie deficit, where you consume fewer calories than you burn. By calculating your calories and macros, you can create a plan aimed at reaching this calorie deficit in a healthy and sustainable way. Accurately tracking your intake will help you understand what adjustments you need to make to meet your fat loss goals.

Preventing nutritional deficiencies
A balanced diet is vital to ensure you get all the essential nutrients. Calculating your macros can help you make sure you're getting enough micronutrients, such as vitamins and minerals, that are critical to your overall health and well-being.

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The Science Behind Our Kcal & Macro Calculator

When striving to achieve your fitness goals, whether it be losing weight, getting a drier body, or building muscle mass, nutrition plays a vital role in this process. But how do you determine exactly the right amount of food to consume, and what is the optimal distribution of your macronutrients? This is where our Kcal & Macro Calculator comes in handy. Let's dig deeper into the science behind the formulas we applied.

Please note that we are constantly improving and adapting these formulas based on the scientific principles we at Apex Nutrition handling.

1. Basal Metabolic Rate (BMR) Basal metabolic rate, or BMR, is the number of calories your body needs to function while at rest. This includes the energy required for vital functions such as breathing, circulation and cell production.

The Harris-Benedict formula, which we use in our calculator, is a popular method to calculate BMR:

  • Ordered before men: BMR=88.362+(13.397×weight)+(4.799×height)−(5.677×age)
  • Ordered before Vrouwen: BMR=447.593+(9.247×weight)+(3.098×height)−(4.330×age)

2. Total Daily Energy Requirement (TDEE) Your TDEE is your BMR plus the calories you burn through physical activity. We use activity coefficients to make this adjustment, ranging from 1.2 (little or no exercise) to 1.9 (very hard exercise).

3. Goal-based adjustments Depending on your goal, you may need to adjust your calorie intake:

  • Getting ripped: Reduce the TDEE by 10%.
  • Lose weight: Reduce the TDEE by 20%.
  • Gain muscle: Increase the TDEE by 10%.

4. Macronutrient distribution The breakdown of protein, carbohydrates and fats can vary based on your goal:

  • Getting ripped: Higher protein intake (2.2g per kg of body weight) to minimize muscle loss.
  • Lose weight: Sufficient protein (2.0g per kg) with a lower fat content.
  • Gain muscle: Balanced intake with a slight emphasis on protein (1.8g per kg).


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From Calculations to Structure: Your Guide to Nutrition Goals

In addition to using our Kcal & Macro Calculator to calculate your nutritional needs, there are other valuable resources that can help you achieve your fitness goals. One of these tools is the use of a personal nutrition plan. Whether you prefer flexibility in your food choices or you crave structure, there are several options available to keep you on track.

For those who like to be in control of what they eat, using apps like MyFitnessPal can be a great addition. MyFitnessPal makes it easy to track your daily food intake by manually entering your meals and snacks. This helps you become aware of your calories, macronutrients and food choices, and allows you to make adjustments based on your progress.

On the other hand, we understand that some people benefit from a more structured approach. If you need a clear and tailor-made feeding schedule, we can eBook of Apex Nutrition be a valuable resource. This eBook not only provides in-depth information on nutrition and training, but also includes practical and actionable nutrition plans tailored to a variety of fitness goals. These schedules provide a clear overview of what to eat and when, which can help create the desired structure and consistency.

Whether you prefer the flexibility of self-filling your nutrition in an app or the direction of a structured nutrition plan, the important thing is that you choose an approach that fits your lifestyle and needs. The ultimate goal is to build a healthy and lasting relationship with nutrition to support your fitness journey.