In 3 Easy Steps!
Simply figure out your daily calories expenditure with the calculator provided using your current stats and basing your activity level with the guide provided.
Using your total calorie expenditure that has been calculated, simply copy and paste or manually insert it into the box at the top of the spread to then see your calories to not only lose weight, gain weight but also to maintain wait. This will also provide a break down of calories in each to be eating each meal to fit your goal.
Now with your total calories to consume for your goal, copy and paste or manually insert this into the middle box titled "Calories recommended to your goal" to get a calculation of how much of each macronutrient of each Protein, Carbs and Fats to have in each meal. Have fun, enjoy and let the fat burning begin!