X Method Calculator

The X Method Calculator helps users calculate their Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and personalized daily nutritional needs based on weight, height, age, gender, and activity level.

Use Our X Method Calculator

How to Use the X Method Calculator

The X Method Calculator is a comprehensive tool designed to help you calculate your daily caloric needs and macronutrient intake based on personal characteristics and activity level. Follow the guide below to effectively use this calculator.

Step 1: Gather Your Personal Information

Before using the calculator, make sure you have some personal information at hand:

  • Current Weight: This will be your base weight in kilograms. Ensure your weight is between 30 kg and 300 kg.
  • Height: Measure your height in centimeters. The acceptable range is from 100 cm to 250 cm.
  • Age: Calculate your age in years, which should be between 18 and 100 years.
  • Gender: Choose your gender – either Male or Female.
  • Activity Level: Select your level of physical activity from the options provided:
    • Sedentary (little or no exercise)
    • Lightly active (1-3 days/week)
    • Moderately active (3-5 days/week)
    • Very active (6-7 days/week)
    • Extra active (very intense exercise/sports)

Step 2: Enter Your Information

Using the information from Step 1, fill in the corresponding input fields in the X Method Calculator:

  1. In the Base Weight field, enter your current weight.
  2. In the Height field, enter your height in centimeters.
  3. In the Age field, input your age.
  4. Select your Gender from the dropdown menu.
  5. Choose your Activity Level from the list of options.

Step 3: Review the Calculated Results

After entering all the necessary information, the calculator will automatically compute several key values for you. Review each of these results:

  • Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest. It is calculated using your weight, height, age, and gender.
  • Total Daily Energy Expenditure (TDEE): Based on your BMR and activity level, this represents the total calories needed to maintain your current weight.
  • Maintenance Calories: The same value as your TDEE, representing the calories needed to maintain your weight.
  • Weight Loss Calories (20% deficit): These are the calories you should consume daily to aim for weight loss through a 20% caloric deficit.
  • Weight Gain Calories (10% surplus): These are the calories to aim for weight gain with a 10% caloric surplus.
  • Daily Protein Intake: The recommended protein intake based on your body weight.
  • Daily Fat Intake: The recommended fat intake you should maintain.
  • Daily Carbohydrate Intake: The suggested carbohydrate intake calculated after meeting your macronutrient requirements of protein and fat.

Step 4: Implement Your Results

Use the calculated values to guide your nutrition and fitness plan. Adjust your daily intake based on the results for maintenance, weight loss, or weight gain as desired. Remember that individual results may vary, and consulting with a nutritionist or health professional is advisable for personalized guidance.

By following these steps, you can effectively use the X Method Calculator to manage your dietary goals.