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Macro Calculator Integrated NEW 06-2022 JEM

"*" indicates required fields

Step 1 of 10

10%
My primary goal is*
Are you*
Resistance training?*
Are you currently performing, or planning on performing, resistance training as a part of your workout program? This can be any training involving weights or bodyweight.
Preferred Units*
Choose Imperial if you use inches & lbs (mostly U.S.A.), or Metric if you use kilos & cm.
Please enter a number from 18 to 105.
Years Old
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This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
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This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
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This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
Hidden
This is approximately how many calories you burn at rest, just to maintain your breathing, brain function, body temperature, and other vital processes.
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total bmr
Activity*
When selecting your activity level please choose Sedentary unless you have a job that involves manual labour.
What is your training experience level?*
Your experience level is based on how many years you have been training consistently.
Deficit level*
We recommend most people choose a moderate deficit, a painful deficit requires perfect tracking.
Carbohydrates preference*
This has no bearing on your weight loss and is all about what you prefer to eat.
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This is approximately how many calories you need to eat to maintain your current bodyweight, based on the information you have given us.
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This is roughly how many calories you need to eat to lose fat, based on the information you have given us.
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This is roughly how many calories you need to eat to lose fat, based on the information you have given us.
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When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
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When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Hidden
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Hidden
When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Hidden
Hidden
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When you're trying to lose weight, eating sufficient protein can help you feel fuller (really useful!) and also means you lose more fat and keep more muscle - helping you look the way you want!
Hidden
Fat is essential. Pretty much all of our body's major hormones have fat as their backbone. Every single cell in your body needs fat for its structure and function. But it's important to be mindful of your fat intake, because - at 9 calories per gram - it easily adds up.
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When you're doing any sort of physical activity, carbs play a vital role. The more intense the exercise, the more important carbs are.  This is why people's carb intakes can vary so wildly. If you're not doing a huge amount of exercise, you probably don't need too many. If you're doing loads, then you can afford to eat more. Contrary to popular belief, carbs are not uniquely fattening.
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Please bear in mind that this is an estimate - we recommend sticking to these targets for a minimum of 3-4 weeks and adjusting based on what happens. Your actual calorie target may differ slightly.
We’ll email you your macros along with some useful advice on getting started with your journey.
Name*
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