Are you tired of guessing your way through what to eat? Say hello to our Macro Calculator, designed to eliminate the guesswork and provide you with precise nutritional guidance. We've incorporated body fat percentage and breastfeeding options to enhance accuracy, using the same protocols our coaches rely on for outstanding results. Perfect for those who are on the Project You waitlist!
Need more guidance? Want it done for you and can't wait for a Project You spot? A bespoke, custom plan entire made on demand, entirely custom to you is now available, invest in a 'Once-Off 7 Day Plan' now.
How Our Macro Calculator Works
Our Macro Calorie Calculator uses a variety of scientifically developed formulas to give you the most personalised Macro Calculation.
Tips for Accurate Readings
Body Fat Percentage: When entering your information, you can choose between total body weight and lean body mass (body fat %). Knowing your body fat percentage can yield more accurate calorie and macro calculations, particularly for protein intake. Consider getting a scan (DEXA, BIA, etc.) or using skinfold calipers to determine your body fat percentage.
Activity Level: Selecting the correct activity level is crucial for accurate results. Here’s a breakdown of the activity levels:
- Sedentary: No exercise, minimal physical activity (desk job).
- Light Activity: Light physical activity (walking, yoga) or following The Bod Starter, exercising 3-4 times a week.
- Moderately Active: 4-5 strenuous weight sessions per week, following The Bod Maintenance or The Bod Pro. Includes desk jobs or jobs on your feet like teaching and retail.
- Active: 4-6 strenuous weight sessions per week plus additional workouts like endurance running or swimming. Jobs like physical therapists and personal trainers.
- Very Active: 5-7 strenuous weight sessions per week plus additional workouts. Includes physically demanding jobs like labourers and professional athletes.
Cutting Phases
- Recommended Cut: Moderate pace for fat loss.
- Conservative Cut: Slower fat loss, more muscle retention.
- Aggressive Cut: Quick fat loss for specific goals, not for long-term use.
Macro Preferences
Your macro preferences won’t restrict you but will help tailor your plan to your energy needs. If you feel more energised with higher carbs or fats, adjust accordingly. For those close to competition, lower fat intake may be ideal to maintain gym performance.
Transitioning Calorie Intake
If you’ve been eating 1200-1500 calories and aim to lose fat, a sudden jump to 2500 calories won’t be effective. Increase your macros gradually to boost your metabolism without storing extra body fat.
Common Questions Answered
- High Calorie Concerns: If the calculator suggests higher calories than you're used to, increase by 100-200 kcal from carbs and fats gradually. Stick to the protein intake recommended.
- Fear of Increasing Macros: If you strictly follow macros and fear increasing them, start with a 10-20% calorie increase from carbs and fats, adjusting every few weeks.
- Weekend Splurges: Instead of fluctuating calories, aim for consistent intake throughout the week to avoid mental strain and maintain consistency.
- Recalculating Macros: Adjust macros every 4-6 weeks or after significant lean mass changes, not after minor weight fluctuations.
- Exercise and MyFitnessPal: Don’t enter exercise into MyFitnessPal to add more calories. Our calculator includes your energy expenditure.
Troubleshooting
If the calculator isn’t working correctly, ensure you’re entering accurate information. If issues persist, email us at hello@thebod.com.au for personalised assistance.
Take control of your nutrition with our Macro Calculator and watch your progress skyrocket.
Happy tracking, Sis!
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