What is the Nutrition Calculator?
At best...a logical guide.
The Nutrition Calculator works out your theoretical calorie intake for your sex, age, weight, height, and level of activity. It will then suggest food ratios and values for carbohydrates, protein, and fats suited to your chosen calorie goal based on the logical rules listed below. You can then choose which suits you best to assist your goals. It is not a medical assessment. If you seek medical advice on diet or exercise, see a doctor or specialist nutritionist for a personal assessment. Remember, food ratios and calorie counts are theories and guidelines to assist you towards a goal. Always listen to your body's feedback.
How to use.
- Fill out your sex, height, age and weight in the calorie calculator.
- Select the relevant activity level from the drop down menu.
- The activity level for The 4 Minute Max Outs could be Mid, somewhere between Mid and High, or High, depending on the duration, focus and intensity you put into each session.
- Use the calorie calculator results to decide on your own personal calorie goal depending on whether you are looking to lose weight, maintain weight, or gain body mass.
- Input the calorie goal you decide on in the ratio calculator to get the approximate protein requirements for various types of activity and a list of potential nutrition ratios that you could adhere to.
- Depending on your goals, decide on the nutrition ratio that suits your goals best and is the most practical for your current life circumstance.
How to choose your ratio.
- The ratio calculator adheres to the following logical rules.
- Healthy Eating Guidelines
- (Only ratios that meet all these requirements will be displayed)
- 40% to 65% Carbohydrates (130 grams min)
- 10% to 35% Protein (50 grams min)
- 20% to 35% Fats (20 grams min)
- Optimal Protein for muscle repair
- (Suggestions are displayed - you choose your preferred intake)
- sedentary = 0.36 x body weight(lbs)
- endurance = 0.5 to 0.7 x body weight(lbs)
- strength = 0.7 to 1 x body weight(lbs)
- bulking = 0.8 to 1 x body weight(lbs)
- HIIT = 0.7 to 1 x body weight(lbs)
Regardless of your goals, with ratios, your protein requirement should be the first consideration to ensure sufficient muscle repair and good recovery time. Protein is the only macro nutrient that has a requirement that is dictated by your body mass rather than the total amount of calories consumed. It is also by far the hardest macro nutrient to obtain healthily from diet when exercising regularly. The amount of carbohydrates and fat you need are equally as important, but much easier to obtain from diet. As the ratios use relative percentages, carbohydrates will always be higher than protein and fats either the same, slightly lower, or slightly higher. Carbohydrates is the second consideration as you need these to provide the most efficient energy to power through your workouts. Make sure you have enough carbohydrates to fuel your workouts or your body will inefficiently waste a chunk of your protein on the job. Fat is the last consideration as, using these ratios, fats will always be above the minimum requirement for a healthy body and testosterone production anyway. How much more or less fat you have depends on your goals and or personal preferences. All ratios displayed fall within the recommended healthy eating guidelines and are above the minimum requirements for each macro nutrient. As all ratios displayed also fall within your inputted calorie limit for your goal, you will be eating a healthy balanced diet with any of these ratios. So remember, when selecting a ratio in relation to your goal, protein first, carbohydrates second, fats last. And don't forget to consider what's feasible, accessible and achievable for your circumstance, especially with protein. Food ratios and calorie counts are theories and guidelines to assist you towards a goal. They point the way. You have to do the work. Always listen to your body's feedback. Please note, whilst this site always strives to give the best free advice it can, it is not medical advice. If you seek medical advice on diet or exercise, see a doctor or specialist nutritionist for a personal assessment.