MUSCLE GAIN BMI → LMM → BMR → TEA → TDEE → FINAL CALORIE INTAKE (SURPLUS) NAME EMAIL AGE HEIGHT IN CM WEIGHT IN KG HOW MANY MINUTES DO YOU PLAN TO DO EXERCISE A DAYDaily minutes you plan to exercise. IN A SCALE OF 1 TO 10, HOW MUCH INTENSITY WILL BE YOUR EXERCISEUse 1 (very light) to 10 (very hard). HOW ACTIVE IS YOUR LIFESTYLE Sedentary - Low Active Moderately Active Highly Active Extra/Super Active SELECT YOUR PROTEIN INTAKE LOW PROTEIN INTAKE (2.0 g × LMM) MODERATE PROTEIN INTAKE (RECOMMENDED) (2.4 g × LMM) HIGH PROTEIN INTAKE (2.8 g × LMM) SELECT YOUR FAT INTAKE LOW FAT INTAKE 25% MODERATE FAT INTAKE 35% UPPER LIMIT FAT INTAKE 45% HOW MANY PERCENT YOU WANT TO BE INCREASE YOUR CALORIES RECOMMENDED (10% TO 30%) Calculate & Send
