Calculators

It’s not always easy to figure things out on your own. So I will try to provide as many tools for calculating things from working out to eating.

1 RM

1 RM is shorthand for 1 rep max, as in the weight that you can, with good form, complete only 1 repetition. Many workout plans call for you to use your 6, or 8, or 12 RMs, but you first need to know your 1 RM. While it is best to go to the gym and really figure out your actual 1 rep max, you can also use an equation.

Using that will give you your calculated 1 RM. If you wanted to figure out your calculated 6 or 8 or 12 RMs, use the following table:

Reps %1RM
1 100
2 95
3 93
4 90
5 87
6 85
7 83
8 80
9 77
10 75
11 73
12 70

BMR/TDEE

BMR, or basal metabolic rate, is the amount of calories your body uses for basic bodily functions. It’s the amount of calories you burn if you were asleep all day. TDEE, is your total daily energy expenditure. The difference between the two is that BMR is assuming no activity, where as your TDEE will factor in your activity level. This calculator, using the Harris Benedict Equation, calculates your BMR and factors in your activity level to provide recommended daily caloric intakes, TDEEs.

BMI

Body mass index is a measure of body fat based on height and weight that applies to adult men and women. While not the best measure of health, it can still be useful to know.

 

Keto Meal

If you’re new to the Ketogenic diet, or just unsure about a certain meal or food, this tool will help to determine “how keto” it is, with a handy color scale. Credit to this tool goes to FB group, Common Sense Keto.

https://nfshealth.files.wordpress.com/2018/01/keto-meal-calculator.xlsx

 

Macro Nutrients

Macro nutrients are the 3 main categories of nutrients that humans ingest. Fats, proteins, and carbohydrates. The ratios of these 3 and how they factor into your daily caloric intake can be manipulated to suit your nutrition and fitness goals. I can’t seem to find any to embed right here, so I’ll leave some helpful links.

https://legionathletics.com/macronutrient-calculator/ – A general use macros calculator, with lots of supporting information.

https://keto-calculator.ankerl.com/ – A great calculator for macros for low-carb/keto/etc. eaters.

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