Nutrition Calculator

A nutrition calculator is an essential tool to start a weight loss, or weight gain program. Many online calculators do not compute all the data in one step so I decided to have one on this website for people taking the Lose Weight Forever course.

The BMR stands for Basal Metabolic Rate, this equation calculates approximately how much energy your body needs to maintain your current weight, to keep it functioning at rest.

Metabolically, two strategies are needed to trigger fat loss, a calorie deficit, and the right nutrition plan aimed at turning off the insulin hormone and activates glucagon, the fat-burning hormone.

This calculator will help you find out your current BMR, then give you the option to create a 25% or 50% calorie deficit , or enter your own.

The following steps will help you choose a nutrition plan ratio, or use your own formula. Next,  break your total calorie count in grams of fats, proteins, carbs, and fibers.

You can use My Fitness Pal or Eat This Much to input all this information and track your daily food intake to stay within these new parameters and lose fat.

Check out and subscribe to my Vlog where I clarify some aspects of nutrition and fitness science, with a focus on the mind, which is the missing link experts rarely address in this industry.

It’s also important to know how much weight you need to lose in order to reach a healthy zone. Use the BMI Chart to approximate where you are currently and how much weight you need to lose.

Step 1: Calculate Your BMR (daily calories required)
Age:
yrs
Age is required!
Gender:
Choose your gender
Units System:
Height:
ft in
cm
Height and weight are required!
Weight:
lbs
Formula:
Your BMR is: 1655 Calories/Day
Step 2: Choose a Weight Loss Formula
Maintain
1655
Calories/Day
Fat loss
1241
Calories/Day
Custom
Calories/Day
KD-Option 1(25%)
KD-Option 2(50%)
Enter Your Own
Step 3: Select Your Nutrition Plan
Choose Plans
%
%
%
Step 4: Your Results
CARBSPROTEINFATFIBERCALORIES
GRAMS per day280.3000 - 01241
GRAMS per meal93.4000 - 0374
BMR
BMI
BMI Class