The calorie count is then adjusted based on your goal: Then, this BMR count is multiplied, depending on your activity level: Here's how it works:Ĭalculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.įor men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)įor women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day) Jeor equation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators. How Did We Calculate Your Protein Intake?ī's protein calculator starts with the Mifflin St. Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional "two a days." You also work a physical job or are on your feet most of the time.Very active: You exercise intensely or play vigorous sports on most days.Moderately active: You exercise 3-5 times a week and stay moving throughout the day with non-exercise activities.Lightly active: You don't exercise much, but you go for walks 1-3 times per week and are on your feet doing housework during some of the day.Sedentary: You work at a desk job and you don't do much housework, walking, or exercising.
#Handy calculator how to#
Here's how to figure out what's right for you: Nutritional researchers agree that both calorie and nutrient estimates should take more into account than just the amount you exercise. This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life or job is.
If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more calories from carbs or fats-probably not more protein. Selecting "gain weight" will give you a strategic bump up in protein that reflects a moderate calorie surplus of 500 calories, on a 40/30/30 macro split. This may work for a few days or weeks, but it's often tough to stick with.
Many people take what sounds like a simple approach to gaining weight: Eat all the protein they can handle and train as often and as hard as possible. Why higher? Because when you're looking to lose weight, extra protein can help you control your appetite and minimize muscle loss. If you know that you're ready to lose a few pounds and you have some experience counting calories or tracking macros, select "lose weight." This will give you a slightly higher protein intake to aim for than weight maintenance. In addition to those mentioned before, they searched for profit calculator, profit margin formula, how to calculate profit, gross profit calculator (or just gp calculator), and even sales margin formula.Which Goal and Activity Level Should I Choose? Maintain Current Weightįirst time tracking your protein? Or not sure which goal is right for you? Then start with "maintenance." Many nutritionists say before you start tweaking your macronutrients and protein intake, you should spend some time at maintenance level and get more comfortable with tracking your foods and portion sizes.Ĭhoosing "maintain current weight" will give you a protein intake of around 1 gram per pound of body weight, a target many experts recommend for overall health and athletic performance. Most of the time people come here from Google after having searched for different keywords. So the difference is completely irrelevant for the purpose of our calculations - it doesn't matter in this case if costs include marketing or transport. This tool will work as gross margin calculator or a profit margin calculator. Luckily, it's likely that you already know what you need and how to treat this data. To us, what's more important is what these terms mean to most people, and for this simple calculation the differences don't really matter. In this calculator, we are using these terms interchangeably, and forgive us if they're not in line with some definitions. For example, costs may or may not include expenses other than COGS - usually, they don't. All the terms (margin, profit margin, gross margin, gross profit margin) are a bit blurry, and everyone uses them in slightly different contexts.
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