This is the calculator only. If you want the live essay that explains the concepts with the calculators built in, click here.
What's your name?
What is your gender?
What is your current mass in pounds? β‘οΈ
Do you know your current body fat percentage?
How to visually estimate body fat percentage with pictures πΈ
If you don't know your current body fat percentage, you can estimate it pretty accurately by looking at comparison photos and reading the description of different levels.
I scoured the internet for the best body fat comparison charts.
Fair warning lots of pictures of people with various levels of body fat ahead. You don't have to be exactly accurate. Be honest. Guys usually think they are leaner than they really are, girls the opposite.
At Apounds, with a body fat percentage of Y%, you have Apounds of body fat and Zpounds of lean body mass for a total of Apounds of total mass.
What is your goal body fat %?
Remember, as a male, your abs really pop at 10% body fat, but you can set any goal you desire here.
How to get to goal % body fat
You are at a body fat percentage of Y%. With your current weight of Xpounds, that means you have Zpounds of lean body mass and Apounds of body fat.
With your goal body fat percentage of goal%, you would have a goal weight of pounds, with Zpounds of lean body mass and Cpounds of fat.
C fat mass / total mass = goal% body fat.
To make this calculation we assume you keep all of your Zpounds of lean mass. We just decrease your fat mass by Bpounds, and you are at gender% body fat.
(Current fat mass of A - Goal fat mass of C = Bpounds of fat to lose)
Let's Calculate your BMR
What is your age?
What is your height in centimeters?
What is your height in feet?
and your remaining height in inches
We will use the weight that you entered earlier, of weight fillpounds.
Your estimated BMR is bmrAnswer calories per day.
What is your level of Activity?
Need help picking your activity level? ππ»
Click to show the Estimating Activity Level Section
How to estimate your Activity Level
Studies have shown that we all overestimate how much we are active. So read the descriptions, pick where you think you are, then move down one level. For example if you think you are Moderately Active, chose Lightly Active. Since it is an estimate it just needs to be close and then you can see what the results are and tweak it.
Sedentary 1.15
You donβt intentionally exercise at all. Get up, go to work, come home, eat dinner, relax.
Lightly Active 1.2
On average, you walk for exercise about 30 minutes a day. Or you are running or lifting weights fro 15 minutes a day.
Moderately Active 1.4
If I was looking for you on a weeknight, I would call the gym. 50 minutes of vigorous exercise a day. Or about one hour and 45 minutes of walking (for exercise, not going around your house) per day. Most people do not do this.
Very Active 1.6
You move vigorously for your work (think something like construction or yardwork), or you workout every single day for more than an hour. If you were to get this level of activity only walking, it would be a nearly impossible four hours and 15 minutes of walking (again, for intentional exercise) a day.
Extra Active 1.8
Hey there Michael Phelps. Almost no one does this. This means every single day you are working out hard for an hour and a half. Or you are a professional speed walker.
Your BMR x Your Activity Multiplier gives your Total Daily Energy Expenditure or TDEE.
bmrAnswer x Activity Multiple = calories per day.
Breakdown:
You currently have Apounds of fat.
At ?% body fat, you will have Cpounds of fat.
You have to burn off Bpounds of fat.
There are 3500 calories in 1 pounds of fat.
This means we know know how many calories you need to burn off by eating less. 3500 * B = calories calories to use up.
How much energy will you eat per day?
With your TDEE of X a 25% deficit would = a number deficit per day.
X - a number = 25% deficit recommended calories of energy intake per day.
Daily calories you will eat:
With your chosen energy intake of calories a day you chose, your caloric deficit is X calories and your percent deficit is not calculated%.
Time breakdown:
It will take you X days to reach ?%.
It will take you X weeks to reach ?%.
It will take you X months to reach ?%.
It will be daysinsert in X days.
Progress Table
Here is how your journey to abs will look over time:
Enter your information to generate your progress table
Use your plan to track your progress in Excel, Google Sheets etc!
Don't forget Protein and Sleep
A calorie deficit isn't the only thing you need to get abs. You also need to try to maintain or increase your lean muscle mass. You do this through getting enough protein, working out your muscles, and getting enough sleep.
How much protein do I need?
Research shows that you need .82 grams of protein per pound of total body mass.
At Xpounds total body weight, you need grams of protein a day.
How much sleep do I need?
No calculator here. Almost every human on planet earth needs 7-9 hours of sleep a night. If you think you are special and need less, you are probably wrong.
How should I workout?
You can pick nearly any plan. As long as it has progressive overload where you are lifting more weight, or doing more reps or time, you will maintain and even increase your lean muscle mass.
Final Results: Here is there's plan for abs
Here is your completely calculated and filled out checklist to get abs.
β Have abdominal muscles
Go from Y% body fat to ?% body fat, by using up Bpounds of fat, by consistently eating this many calories a day.
Lift weights to keep and gain muscle.
Eat much protein grams of protein a day.
Sleep 7-9 hours a night.
If you do the above steps, re-calculating as your body mass changes, you will get abs in X weeks.
Now is the time to take action
You now have the map. You have the knowledge you need to reach your goal of having abs. Now you just need to execute.
