|Years of Proper Training||Potential Rate of Muscle Gain (Per Year)|
|1||20-25 lbs (2 lbs per month)|
|2||10-12 lbs (1 lb per month)|
|3||5-6 lbs (0.5 lb per month)|
|4+||2-3 lbs (negligible per month)|
|Bodyfat % (male / female)||Fat Loss (per week)|
|18-19% / 24-25%||1.7 lb/week|
|15-17% / 20-22%||1.5 lb/week|
|12-14% / 17-19%||1.3 lb/week|
|9-11% / 14-16%||1.0 lb/week|
|<8% / <14%||0.7 lb/week|
Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %)
Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually.
Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition"
Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain.
If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't.
|Activity||Minutes||Kcal burned / min||Total Kcal burned|
Adjust your protein ratio:
Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g:
|Protein Ratio||Macronutrients||Macro Grams||Kcal per gram||Daily Calories||Daily %|