Как рассчитать дневной расход калорий и соотношение макронутриентов?

Как рассчитать свой дневной расход калорий?

Базальная скорость метаболизма (Basal Metabolic Rate — BMR)

Базальная скорость метаболизма, или основной обмен (BMR) – это общее количество энергии (калорий), требующееся вашему организму ежедневно только для того, чтобы поддерживать такие функции организма, как пищеварение, циркуляцию крови, дыхание, регуляцию температуры, строительство клеток и т.д. BMR — это общее количество энергии, которое ваше тело использует в состоянии покоя. И это самая БОЛЬШАЯ статься расхода энергии для организма в течение суток.

Рассчитать свой BMR





Activity Factor

The activity factor takes into account everything you do in a day not just training. After you find your BMR use one of these multipliers to find the amount of calories you need to stay at the same weight (maintenance calories).

Be honest with yourself here…this is where most people mess this process up.

Activity Factor Multiplier

Donut Picture - Calculate macros

Eat healthy snacks!

Honey Picture - Calculate macros

BMR x 1.2


You don’t move much. No exercise, desk job, lots of TV. I bet you don’t like gym, but you like donuts and cakes!

Pizza Picture - Calculate macros

Eat fish instead of pizza!

Fish Picture - Calculate macros

BMR x 1.3-1.4

Lightly Active

Active a few days a week, exercise 1-3 days

BMR x 1.5-1.6

Moderately Active

Where I would assume most people are at. Train 4-5 days a week and active lifestyle

BMR x 1.7-1.8

Very Active

Training hard for a specific sport or purpose 5-6 hours a week. Typically one with a hard labor job as well

Chicken Picture - Calculate macros

Keep eating healthy!

Apple Picture - Calculate macros

BMR x 1.9-2.2

Extremely Active

Endurance training or hard charging athlete who spends 10 or more hours training a week and/or lots of activity outside of training. Can require more calories than this as well depending on ones metabolic capacity

Salad Picture - Calculate macros

Yeah, more healty foods!

Avocado Picture - Calculate macros

Next Step

This is where you need to decide if your goal is to gain or lose weight. As we all know to gain weight you need to be in a caloric surplus and to lose weight you need to be in a deficit. I’m not going to tell you exactly how many calories to add/subtract to gain or lose because it will be different for everyone. What I will say is that in both cases start small and go from there. Take your estimated maintenance calorie intake and adjust that number a little bit and see how you look, feel, and perform, and go from there.

Macros to Calories calculator


Macronutrients are what make up your calorie intake.

Protein – 4kcal/g
Carbohydrate – 4kcal/g
Fat – 9kcal/g

Total Calorie Goal – (Protein intake + Minimum Fat Requirement) = Calories left over for carb and fat intake.