HOW MANY CALORIES DO I NEED?
CALORIE CALCULATOR
MYFITNESSPAL TUTORIAL
The MIFFLIN ST JEOR equation is gaining popularity amongst nutrition pro’s for accurately calculating caloric needs.
Once one has figured out his Basic Metabolic Needs by clicking the CALORIE CALCULATOR, that number is multiplied by an energy factor to determine estimated caloric needs.
1.2 Sedentary
1.3 Moderately Active
1.4 for Active People
A daily deficit of 250 to 750 calories is sufficient for weight loss.
However, to build muscle mass, we do not recommend a caloric deficit.
​
We have included a Youtube Myfitnesspal tutorial for you to get familiar with tracking your foods if you so choose. Click the link to get the video.
HOW MUCH PROTEIN DO I NEED?
To determine your estimated protein needs in grams, take your bodyweight and multiply it by one of the following numbers:
-
0.8 x weight (Moderately active)
-
1.0 x weight (Vigorously active)
-
1.1 x weight (Competitive Strength Athlete)
LEGAL NOTICES AND DISCLAIMER
The information in this manual is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice or information. The information in this manual is based solely upon my personal experiences and my interpretations of the research available to the general public.
The advice and tips given in this manual are meant for healthy adults only. You should immediately consult your physician to certify that the advice provided in this course is appropriate for your individual circumstances.
If you have any health issues, or pre-existing conditions, please consult with your physician before applying ANY of the information provided within this manual.
This product is for informational purposes only. The author of this manual does not accept any responsibilities for any liabilities or damages real or perceived, resulting from the use of this information.
This is a performance and use based program. All results are individualized and vary depending on the absolute and
precise reproduction of the exercises/plan presented.