Before we get into things let me introduce myself. My name is Kaili. I’m a Certified Nutritionist who specializes in aiding individuals in becoming the happiest, healthiest versions of themselves through balanced living. I received my degree in Nutrition and Food Science from Georgia Southern University in 2017. That very same year I established my nutrition coaching business, Measure Me Whole, and have been practicing ever since.

I’m going to assume that you’re here because you want to equip and educate yourself so that you can find your specific caloric needs. The internet is filled with conflicting nutrition information and confusing “macro calculators”. Often this can leave you confused, frustrated, and left with an inaccurate calorie calculation. Many times the different online calculators do not include some of the very important factors that need to be taken into account in order to find your specific daily nutritional needs.

When working with clients I utilize an individual’s body composition to find their personalized caloric intake needs. I typically find a person’s Body Fat Percentage (BF%) and use that to calculate their Lean Body Mass (LBM). Lean Body Mass is what you want to use to find the most efficient and accurate calculation for your wellness goals. Most calorie calculators online take your total mass (fat mass + lean body mass = total mass) to find your daily nutritional intake. Although this estimate seems correct, it’s just that, an estimate. None of your individual factors are considered therefor the numbers calculated are generic and could in turn lead you father away from your goals.

By finding your caloric intake based off your LBM, you are going to feed your lean body mass and not your fat mass. This will help fast track your results and get you to your goals more efficiently. Below I have shared a basic formula that you can use to find your calorie needs. This is a great starting place; however, it is not personalized. If you would like more information on personalized calculations, I have linked some other guides below for you to look at as well.

Wishing you all the best on your wellness endeavors,

Kaili, Certified Nutritionist