FitHealth360
Fill the fields to select your goal.
Years
cm
kg
%
Little or no physical activity.
Light exercise/sports 1-3 days a week.
Moderate exercise/sports 3-5 days a week.
Hard exercise/sports 6-7 days a week.
Physical job, or intense exercise 2x a day.
The FitHealth360 calculator is set to generate a weight loss of approximately 0.4kg (0.9lb) per week, which in a month corresponds to 1.8kg (3.6lb), to ensure a constant and above all safe weight loss in terms of health; as well as to preserve lean mass.
The FitHealth360 calculator is set to generate a weight gain of approximately 0.4kg (0.9lb) per week which in a month corresponds to 1.8kg (3.6lb), to ensure a safe weight gain in terms of health, which does not increase body fat too much, promoting the increase in lean mass.
The macronutrient ratios especially protein, and calories for the caloric deficit and surplus are calculated to be able to sustain and/or increase lean mass.
BMR (Basal Metabolic Rate): is the number of calories your body needs for basic functions at rest.
BMR: is calculate on the base of Mifflin-St Jeor Equation and Katch-McArdle Equation.
TDEE (Total Daily Energy Expenditure): is the number of calories your body needs for all the activities you do during the day.
TDEE: is calculate with your Basal Metabolic Rate (BMR) and your level of physical activity.
MACRONUTRIENTS: are the nutrients that our bodies require in large amounts to function properly and provide the energy needed for growth, metabolism, and overall health. The three primary macronutrients are carbohydrates, proteins, and fats.
MACRONUTRIENTS RATIOS: help tailor your diet to meet specific health and fitness goals. Adjusting the ratio can influence how your body uses energy, builds muscle, and stores fat.
Why BODY FAT is NOT OBLIGATORY: Knowing the body fat is helpful to get more accurate results but if your are not sure about it, is preferable to leave the field blank.