Get Fit By Rob’s Fitness Calculator

I'm a woman
I'm a man
Years
0
15 80
Imperial
Metric
Ft
In
Cms
0'0"
4'0" 120 8'0" 245
LBS
KGS
0 LBS
90 LBS 36 KGS 600 LBS 227 KGS
Total body weight formula
Sedentary

Spend most of the day sitting (bank teller, desk job)

Light Activity

Spend a good part of the day on your feet (teacher, salesman)

Active

Spend a good part of the day doing physical activity (waitress, mailman)

Very Active

Spend most of the day doing heavy physical activity (messanger, capenter)

Days
0
0 7
Min
0
0 Min 360 Min
Light

I can hold a conversation while working out and do not break a sweat

Moderate

I am breathing very hard and challenge myself.

Difficult

Always break a sweat & have an elevated heart rate. I cannot hold a conversation.

Intense

Don't talk to me, don't look at me. I m here for a purpose and I might die today.

2 Set Your Goals

Set your diet calories, based on your fat loss goals

Now set your weight loss calories, based on your macro calculator numbers. Now that the getfitbyrob Macronutrient Calculator has provided your TDEE (Total Daily Energy Expenditure), it is time set the amount of calories you will be consuming while following the getfitbyrob diet for fat loss. In order to lose weight (burn fat), you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to insure fast fat loss without burning up your lean muscle mass. To build muscle, you need to consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus from our macronutrien calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat. This is where the getfitbyrob Calculator shines!

Weight Loss (burn fat)
1121 Calories
-15% Suggested
-20% Aggressive
-25% Reckless
Performance (same as TDEE)
980 Calories
Same as TDEE
Bulking (Add Muscle)
760 Calories
+5% (cautious)
+10% (text book)
+15% (aggressive)
Reset
Calculate