Btz Calculator

The BTZ Calculator helps users estimate their Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and personalized nutritional targets such as calories for weight loss or gain, as well as recommended protein, carbohydrates, and fats intake based on age, gender, weight, height, and activity level.

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How to Use the BTZ Calculator

The BTZ Calculator is a tool designed to help you estimate your daily energy needs and nutrition targets. By following these steps, you can easily calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and various nutrition goals tailored to your specific details.

Step 1: Fill in the Required Input Fields

To get accurate results, it is important to provide the necessary information. Begin with the input fields:

  • Age: Enter your age. Note that it must be between 15 and 99 years.
  • Gender: Select your gender from the options: Male or Female.
  • Weight: Enter your weight in kilograms. Make sure the weight is between 30 kg and 300 kg.
  • Height: Provide your height in centimeters. The valid range is between 120 cm and 250 cm.
  • Activity Level: Choose the activity level that best describes your routine from the given options. This includes levels like Sedentary, Lightly active, Moderately active, Very active, and Extra active.

Step 2: Review Calculated Results

Once you have entered the required information, the calculator will compute the following results:

  • Basal Metabolic Rate (BMR): Your daily calorie needs at rest.
  • Total Daily Energy Expenditure (TDEE): Your daily calorie needs based on your activity level.
  • Weight Loss Calories Target: Suggested calorie intake to lose weight safely.
  • Weight Gain Calories Target: Suggested calorie intake to gain weight.
  • Recommended Protein Intake: Daily protein in grams based on your weight.
  • Recommended Carbohydrates Intake: Daily carbohydrate intake in grams.
  • Recommended Fats Intake: Daily fat intake in grams.

Step 3: Applying the Calculator’s Recommendations

Now that you have your results, you can tailor your diet and exercise plan according to these numbers. Follow the calorie targets to either lose or gain weight, and adjust your macronutrients towards the recommended protein, carbohydrate, and fat intake to achieve optimal nutritional health.

Remember to regularly update your details in the calculator as your weight, age, or activity levels change to ensure that you maintain the right energy balance and dietary needs.