Once your diet is over, recalculate your caloric needs for maintaining your weight. This helps to prevent the weight rushing back on. This will help your body adjust to your new weight, and avoid your metabolism slowing. After this time you should do a maintenance phase as long as the diet was. If you have not successfully dieted and kept the weight off before 6-9 weeks would be better. This is the maximum length of time you should look to lose weight for (if your goal is building muscle you can of course go longer than this). For weight loss, these only extend to 12 weeks. The graphs and final two tables in the calculator give a prediction on your progress towards your goal. Stick to these numbers and you will be well on your way to your goal. If whilst looking to lose weight you find you are low on energy, try increasing your carbs a bit, potentially adding in a little more activity to allow you to eat more, rather than sacrificing protein. If you wanted 30% fat calories from 2000, you would do the following: 2000*0.3=600 calories, 600/9=66.7g of fat. If in doubt, remember that 1g of fat is 9 calories, and 1g of carbs is 4 calories. Within that though you can chose an amount to suit your preferred diet, and energy levels. These are based on recommended healthy limits, so avoid going outside these limits. You will notice that there is a minimum and maximum fat. Protein is necessary for building and maintaining muscle and it helps keep you feeling full, so make sure you get plenty.įat and Carbohydrates are on a sliding scale. This will help support your progress towards your goals though, whether they be to lose weight of build muscle. You might think that the protein is pretty high, and much more than you are used to. The free version only lets you add in a % in multiples of 5, but a few % off of what the calculator recommends is not a huge problem. I’ve no association with them, but I use the app everyday and it works pretty well. This makes it easy to add these numbers into a food tracking app like MyFitnessPal. The next three lines break down the three macronutrients (macros), protein, fat and carbohydrates and give a percentage of your calories that each represents. The top line, kcal, shows how many calories you should be eating each day. These numbers are all adjusted according to your details and goals. The key things to pay attention to are the Targets for your goals boxes. The calculator will now have worked out your caloric and macronutrient needs. Don’t count a slow stroll or getting up from the desk to make a coffee! This should include only things of at least a moderate intensity, such as a brisk walk and above. The final step of the calculator is to select how much exercise you do each week. Do you want to build muscle, lose fat, or even just maintain a healthy weight? You can find out more about each goal below. This is the most important part of the whole process.

Next, select your goal from the drop down box. A rough ballpark is good enough for most people.

If you normally use different measurements such as feet and lbs, just do a quick conversion by typing X lbs to kg into your search engine.įat percentage is the most difficult part, but don’t worry about being really accurate, no need to go out and get a DEXA scan! Just use body fat scales, skin fold callipers or even google body fat % images and compare yourself to what you see. The Sex and Fat Percentage boxes are drop downs, the others are free text boxes and require numerals rather than text (e.g. Once you have downloaded (or made your own copy) under the File menu in the link above, enter your sex, age, height in centimetres, weight in kilograms and your body fat percentage.

They operate very similarly, with just a few extra features for the latter. There are two options in the calculator, a basic one and a more advanced one, depending on how involved you want to be. I’ll keep all data anonymously and if I get enough it could end up being a really valuable study into the effects of nutrition and exercise on body composition. So if you make use of the Kung Fit Calorie Calculator, consistently log your food and track your weight and body fat %, I’d love it if you shared your data with me. One thing which makes any science based tool better is plenty of good data. I spent 9 years working on my PhD in my spare time, and I don’t want to do that again! Nevertheless I want this tool to be the best it can be, so if you find any good studies that you think can inform this, let me know- Contact Now despite having invested a lot of time into this, there’s always more evidence to be read and new studies coming out all the time, but at some point you have to call something done.

Weight and body fat tracker excel