Pro Physique Calculator

How to Use the Pro Physique Calculator

The Pro Physique Calculator is a comprehensive tool designed to evaluate various aspects of your body composition and energy expenditure. Follow this step-by-step guide to make the most out of the calculator.

Step 1: Provide Personal Information

• Gender: Use the dropdown menu to select your gender, either “Male” or “Female”. This is a required field.
• Age: Enter your age as a number between 18 and 100. Ensure you input your age correctly, as it influences the calculations significantly.

Step 2: Input Body Measurements

• Weight (kg): Enter your current body weight in kilograms. The acceptable range is 30 to 300 kg, making it a required field for accurate computation.
• Height (cm): Record your height in centimeters, ranging from 100 to 250 cm, to help determine your BMI and other metrics.
• Body Fat Percentage: Input your body fat percentage within the range of 1 to 50. This number will affect calculations for body composition.

Step 3: Select Your Activity Level

Select your activity level from the provided options. This selection will influence the calculation of your Total Daily Energy Expenditure (TDEE):

• Sedentary (little or no exercise) – 1.2
• Lightly active (1-3 days/week) – 1.375
• Moderately active (3-5 days/week) – 1.55
• Very active (6-7 days/week) – 1.725
• Extremely active (athletes, 2x training/day) – 1.9

Step 4: Review Your Results

Based on the information you provided, the calculator will output several important metrics:

• BMI (Body Mass Index): Determines your body mass index to evaluate healthy weight ranges.
• BMR (Basal Metabolic Rate): Calculates your caloric needs at rest.
• TDEE (Total Daily Energy Expenditure): Estimates how many calories you burn daily based on your activity level.
• Lean Body Mass: Calculates your body weight minus the fat mass.
• Fat Mass: Provides the total weight of body fat you carry.
• Bulking Calories: Offers a caloric surplus to aim for weight/muscle gain.
• Cutting Calories: Suggests a caloric deficit for weight/fat loss.
• Daily Protein Requirement: Recommends daily protein intake based on lean mass.
• Ideal Weight Range: Calculates the ideal weight based on height and benchmark BMI.

By following these steps and providing accurate data, you can make informed decisions about your fitness and nutritional strategies using the Pro Physique Calculator.