CALCULATOR - Coach Nana

Step 1: Personal Information

Gender: Age: (valid age is 18 – 120)

Gender and age are essential for accurately calculating your basal metabolic rate (BMR), which is the foundation for determining your caloric needs.

Step 2: Let’s Calculate your Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR), also known as resting energy expenditure, is the number of calories required for basic functions (breathing, heart beat, etc), while your body is at rest (like in a nap).

Metric Imperial

Height: (valid height is 60 – 300cm) (cm) Weight: (kg)

Height and weight are crucial for calculating your BMI and determining your overall energy expenditure.

Step 3: Let’s Calculate your Daily Calorie Needs (DCN)

Activity Level is an objective measure of an individual’s physical activity profile based on the volume and intensity of physical activity that they perform.

Sedentary (little to no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Active (hard exercise 6-7 days/week) Very active (very hard exercise, or physical job)

Your activity level helps determine your total daily energy expenditure, which is crucial for setting appropriate calorie goals.

Tip: Most people fall in level 1 (sedentary). Pick level 2 (lightly active) or level 3 (moderately active) if you are currently training and lifting at least 1-3 days per week.

Step 4: Let’s Calculate your Target Daily Calorie Intake (TDCI) based on your goal

Your goal helps us adjust your calorie recommendations to support your desired outcome, whether it’s weight loss, maintenance, or gain.

Lose Weight: Select this if you are interested in losing 1kg or more (mostly from fat).

Maintain Weight: Select this if you just want to maintain your current weight – by losing fat and adding lean muscle (Body Recomposition).

Gain Weight: Select this if you are interested in gaining 1kg or more (a combination of mostly fat and muscle).

Step 5: Your Macros Target

Macronutrients refer to carbs, fats, and proteins — the three basic components of every diet. Your Macros Target is the percentage combination or ratio of the carbs, fat, and protein that should be in your diet, based on your goals.

Step 6: Sample Meal Plan

This is a sample meal plan generated based on your goals, target daily calorie intake, macro ratios, and results from the previous steps. Obviously you will need to make some modifications to fully customize it for you.