A collection of tools available for download to help you.

BMR Calculator (Excel File) – This spreadsheet will automatically calculate your Basal Metabolic Rate (BMR) based on both methods of calculating it. Simply enter your height, weight and age (1, 2, and 4) for the Harris Benedict Solution. For the Katch – McArdle solution, enter your lean body mass (LBM) into the box (3) for a more accurate BMR.  (Note:  If you have your measurements converted to the metric system already, use boxes 4 – 7 instead)

Macro Nutrient Ratio Table – Instead of having to constantly recalculate your macro nutrient ratios based on your calorie consumption, simply glance at this chart for the three most popular / effective ratios:  Iso-caloric (33/33/33), Low Carb / High Protein (40/25/35) and 40/40/20.


One Comment on “Resources”

  1. […] help figuring out your ratios based on your calories, check out our post on Macronutrient Ratios, use this table, or leave us a comment! No carbs, huh? This will last me a day or […]

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