Stop guessing! Lose or gain weight the calculated way with this precise weight calculator app! Firsts things first: 1. Figure out your calorie needs In order to calculate your overall calorie needs, you need to determine resting energy expenditure (REE) and non-resting energy expenditure (NREE). REE refers to the number of calories a person burns at rest, while NREE indicates calories burned during activity and digestion. Adding REE and NREE gives you the total number of calories burned in a day, also known as total daily energy expenditure (TDEE). Calories can either be added or subtracted from your total expenditure in order to reach different goals. In other words, those trying to lose weight should consume fewer calories than they expend, while those looking to gain muscle mass should increase calories. 2. Decide your ideal macronutrient breakdown After determining how many calories to consume each day, the next step is to decide what macronutrient ratio works best for you. Typical macronutrient recommendations are as follows: Carbs: 45%–65% of total calories Fats: 20%–35% of total calories Proteins: 10%–35% of total calories Keep in mind that these recommendations may not fit your specific needs. Your ratio can be fine-tuned in order to achieve specific objectives. For example, a person who wants to obtain better blood sugar control and lose excess body fat may excel on a meal plan consisting of 35% carbs, 30% fat, and 35% protein. Someone pursuing a ketogenic diet would need much more fat and fewer carbs, while an endurance athlete may need higher carb intake. 3. Track your macros and calorie intake Next, it’s time to start tracking your macros. Your daily calorie intake should follow your macros breakdown. Keep in mind that it’s not necessary to hit your macro targets exactly. You can still meet your goals even if you go a few grams over or under each day. 1. WITH THIS APP YOU CAN DO ALL OF THE ABOVE. 2. The app supports Metric and Imperial units. UNIQUE FEATURE: 1.Generate a WEIGHT GOAL CARD to be shared with say your personal trainer or coach. This card will contain your weight goal, weight goal TDEE and the macros breakdown for that TDEE. 2. Generate an advanced WEIGHT GOAL CARD to be shared with your doctor or close partner for instance. This card will contain all your data (Age, height, weight, your image, activity/exercise level, BMR, BMI, TDEE, Weight goal, Goal TDEE and Macros). How to meet your needs Depending on macronutrient ranges, those counting macros may need to add or reduce foods rich in carbohydrates, fats, or proteins. For example, someone transitioning to a macronutrient range of 40% carbs, 35% fat, and 25% protein may need to replace some of their carbs with sources of healthy fats and protein. The following are examples of healthy foods for each macronutrient. Some foods are high in more than one macronutrient and can fulfill different macro needs. CARBS: grains, including oats, brown rice, and quinoa whole-wheat pasta whole-grain bread starchy vegetables, such as potatoes, sweet potatoes, and winter squash fruits like berries, bananas, pineapple, and apples beans, lentils, and peas milk and yogurt PROTEINS: egg whites meats poultry fish shellfish tofu beans lentils seitan tempeh milk and yogurt protein powders FATS: egg yolks olive and avocado oils butter nuts and nut butters coconut oil and coconut flakes avocado full-fat milk and yogurt full-fat cheese flaxseeds and chia seeds fatty fish like salmon and sardines We hope that this app will help you achieve your desired weight goal. Disclaimer: While the content in this App is from trusted sources as referenced to within the app, the content is for general information purposes only. We strongly recommend that you consult your own physician or another available health professional before using this app. Reliance on any information provided by this App or any linked websites is solely at your own risk.
