If you’re ready to dive deeper into nutrition and learn how to effectively calculate the correct caloric intake for your specific needs, you’ve come to the right place.

I created this guide to equip you with the knowledge to clearly calculate your daily caloric needs, educate you in how to effectively fuel your body for your specific goals and encourage you as you go forth in your wellness endeavors. 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. In this guide you are going to learn how to effectively find your body fat percentage in order to calculate your LBM. Once you know your LBM you will then be able to find THE MOST accurate calorie calculation for your goals. I’ve explained in detail how to use each formula in order to find your personalized caloric intake.

Another important component needed in order to expedite your results is having the proper macronutrient breakdown for your fitness needs. In order to successfully achieve your goals you need to learn the importance of having a well balanced diet rich in lean proteins, healthy fats and complex carbohydrates. In order to make finding your specific macronutrient breakdown crystal clear I have also included information that covers the basics of nutrition as well as a breakdown of the different macronutrients. This can help you better understand each macronutrient and its role in helping you achieve your goals. I am so looking forward to seeing you succeed and thrive as you tackle your wellness endeavors.

Happy healthy living,

Kaili, Certified Nutritionist