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Fitness Calculator – Get Fit By Rob

Get Fit By Rob Nutritional Calculator

I'm a woman
I'm a man
Years
0
15 80
Imperial
Metric
Ft
In
Cms
0'0"
4'0" 120 8'0" 245
LBS
KGS
0 LBS
90 LBS 36 KGS 600 LBS 227 KGS
Total body weight formula
Sedentary

You spend most of the day sitting

Light Activity

You spend a good part of the day on your feet

Active

You spend a good part of the day doing physical activity

Very Active

You spend most of the day doing heavy physical activity

Days
0
0 7
Min
0
0 Min 360 Min
Light

Easy going while I'm working out.

Moderate

Heavy breathing and challenging myself.

Difficult

Breaking a sweat & have an elevated heart rate.

Intense

Don't bother me! I'm on full workout mode.

2 Set Your Goals

Set your diet calories, based on your fat loss goals

Now that the Fitness Calculator has provided your TDEE (Total Daily Energy Expenditure), it's time to set the amount of calories you will be consuming while following my fitness program. In order to lose weight (burn fat), you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to insure fast fat loss without burning up your lean muscle mass. To build muscle, you need to consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus from our Fitness Calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat.

Weight Loss (burn fat)
1121 Calories
-15% Suggested
-20% Aggressive
-25% Extreme
Performance (same as TDEE)
980 Calories
Same as TDEE
Bulking (Add Muscle)
760 Calories
+5% (cautious)
+10% (text book)
+15% (aggressive)
Reset
Calculate