EZMUSCLE All-In-One - 

Nutrition Calculator 

Accurate Calories, Macros & Fitness Goals

The Science Behind

the EZMUSCLE All-In-One Nutrition Calculator

EZ
EZMUSCLE
All-in-One Nutrition Calculator
Katch (with body-fat %) or Mifflin (no body-fat). Goal-based calories & macros.

The EZMUSCLE All-In-One Nutrition Calculator is grounded in established exercise physiology and sports nutrition principles, combining two of the most trusted energy expenditure formulas—Mifflin–St Jeor and Katch–McArdle—to ensure precision across all body types. The Mifflin–St Jeor equation estimates Basal Metabolic Rate (BMR) based on weight, height, age, and sex, providing an accurate foundation when body fat percentage is unknown . When body fat data is available, the Katch–McArdle formula calculates BMR from lean body mass, which better reflects metabolically active tissue .

This BMR is multiplied by an activity factor to determine Total Daily Energy Expenditure (TDEE), incorporating daily movement, structured exercise, and the thermic effect of food [3]. Calorie targets are then adjusted for specific goals—deficits for fat loss, surpluses for muscle gain, or maintenance—and macronutrients are distributed using goal-specific protein requirements [4], essential fat minimums for hormonal health [5], and carbohydrates to fuel performance and recovery [6]. This evidence-based method ensures the calculator delivers individualized, performance-driven nutrition targets that are both physiologically sound and goal-focused.

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One of the hallmarks of our Fat Loss Coaching program is the use of our state of the art body scanner. This device captures precise data on your body composition posture alignment and muscle symmetry each time you step in front of it. By quantifying changes in lean mass body fat percentage and posture alignment we remove guesswork from progress tracking. Instead of relying solely on scales or how you feel we deliver objective metrics you can see and celebrate. In early trials clients following our protocol saw an average 8 percent drop in body fat over six weeks while maintaining or increasing lean mass. Our scanner also highlights asymmetries so we can target specific muscles that might be lagging preventing plateaus and reducing injury risk. Understanding these details enables us to adjust nutrition and training protocols in real time. To learn more about how the scanner works and how it supports your journey check our Body Scanner Technology FAQ.

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EZMUSCLE Nutrition Calculator FAQs

How accurate is the calculator
It uses Mifflin St Jeor or Katch McArdle with standard activity factors. Treat outputs as evidence based starting points. Track weekly change and adjust by 100 to 200 kcal if progress stalls.
Should I enter body fat percent
Yes if you have a reliable estimate. The calculator switches to Katch McArdle which uses lean mass and can be more precise for trained users.
What deficit should I choose for fat loss
Ten to twenty five percent below TDEE suits most people and preserves muscle better than extreme deficits.
What surplus should I choose for muscle gain
Five to fifteen percent above TDEE fits most lifters. Aim for about 0.25 to 0.5 kilogram per week.
How much protein do I need
The tool sets protein by goal and by body weight or lean mass. Most lifters land between 1.8 and 2.4 grams per kilogram per day.
Why protect a minimum fat intake
Very low fat diets can impair hormones and recovery. The calculator sets a minimum and then fills the rest of the calories with carbs.
How are carbs chosen
After protein and the fat minimum the remaining calories go to carbs to fuel training and recovery.
How often should I Recalculate
Recalculate when body weight changes by two to three kilograms or when training volume or daily activity changes.
Does unit switching change the math
No. Inputs sync both ways. Internally the calculator uses exact factors 1 lb equals 0.45359237 kg and 1 in equals 2.54 cm so there is no double counting.
Medical considerations
If you have medical conditions or are pregnant use these numbers only with professional guidance.

references

  1. Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990. https://doi.org/10.1093/ajcn/51.2.241

  2. Katch VL, McArdle WD. Prediction of body density from simple anthropometric measurements in college-age men and women. Hum Biol. 1973. https://pubmed.ncbi.nlm.nih.gov/4739150/

  3. Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011. https://doi.org/10.1249/MSS.0b013e31821ece12

  4. Morton RW, et al. Protein supplementation and resistance training gains. Br J Sports Med. 2018. https://doi.org/10.1136/bjsports-2017-097608

  5. Volek JS, et al. Dietary fat and testosterone in men. J Steroid Biochem Mol Biol. 1997. https://doi.org/10.1016/S0960-0760(97)00085-4

  6. Burke LM, et al. Carbohydrates for training and competition. J Sports Sci. 2011. https://doi.org/10.1080/02640414.2011.585473