Calculate Your Macros and Calories for Maximum Gains

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Screenshot of the calorie and macronutrient calculator on drdavidgainz.com

Understanding Your Macronutrient and Calorie Needs Whether you’re looking to lose fat, gain muscle, or maintain your current physique, understanding your macronutrient and calorie needs is crucial. Our Macronutrient and Calorie Calculator is designed to help you determine exactly what your body needs to achieve your goals, but understanding why these numbers matter can make … Read more

How To Prevent Common Bodybuilding Injuries: Essential Tips

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Muscular female athlete preparing to lift a heavy set of deadlifts.

Bodybuilding is an exhilarating journey toward sculpting a stronger, more defined physique, but it’s not without its pitfalls. All too often, lifters experience injuries that can derail progress. Personally, I’ve faced my fair share, mainly grappling with lower back and shoulder pain. These setbacks taught me some valuable lessons that I’m more than happy to … Read more

About Dr David Gainz

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The website owner's face. Dr David Crowther (AKA Dr David Gainz)

I’ve been lifting weights since my teenage years, a continuous journey that spans over three decades. Here, you’ll discover my deepest passion, which isn’t just about lifting heavy; it’s about uncovering the principles that truly amplify strength and muscle growth. Over the years, as I’ve watched various fads come and go, my focus has sharpened … Read more

Powerlifting Vs. Bodybuilding: Which Is Right For You?

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powerlifter on the left and bodybuilder on the right.

Choosing the right training style can be a game-changer for your fitness journey. With over 30 years of experience in both powerlifting and bodybuilding, I’ve trained using methods from each discipline, learning the nuances and benefits they offer. In this article, we’ll explore the fundamentals of powerlifting and bodybuilding, compare their methods and objectives, and … Read more

document.addEventListener("DOMContentLoaded", function() { document.getElementById('calculateBtn').addEventListener('click', calculate); function calculate() { // Get input values const weight = parseFloat(document.getElementById('weight').value); const height = parseFloat(document.getElementById('height').value); const age = parseFloat(document.getElementById('age').value); const gender = document.getElementById('gender').value; const activity = parseFloat(document.getElementById('activity').value); const goal = document.getElementById('goal').value; console.log(`Inputs - Weight: ${weight}, Height: ${height}, Age: ${age}, Gender: ${gender}, Activity: ${activity}, Goal: ${goal}`); // Check for valid input if (isNaN(weight) || isNaN(height) || isNaN(age)) { alert("Please enter valid numbers for weight, height, and age."); return; } // Calculate BMR based on gender let bmr; if (gender === 'male') { bmr = 66 + (6.23 * weight) + (12.7 * height) - (6.8 * age); } else { bmr = 655 + (4.35 * weight) + (4.7 * height) - (4.7 * age); } // Calculate TDEE const tdee = bmr * activity; let calories, carbs, protein, fats; console.log(`BMR: ${bmr}, TDEE: ${tdee}`); // Determine caloric needs and macronutrients based on goal if (goal === 'bulk') { calories = tdee + 250; // Add surplus for bulking carbs = (calories * 0.4) / 4; protein = (calories * 0.3) / 4; fats = (calories * 0.3) / 9; } else if (goal === 'cut') { calories = tdee - 500; // Subtract deficit for cutting carbs = (calories * 0.3) / 4; protein = (calories * 0.4) / 4; fats = (calories * 0.3) / 9; } else { // Maintenance calories = tdee; carbs = (calories * 0.4) / 4; protein = (calories * 0.3) / 4; fats = (calories * 0.3) / 9; } console.log(`Calories: ${calories}, Carbs: ${carbs}, Protein: ${protein}, Fats: ${fats}`); // Display results document.getElementById('results').innerHTML = ` BMR: ${bmr.toFixed(2)} calories/day
TDEE: ${tdee.toFixed(2)} calories/day
Goal: ${goal.charAt(0).toUpperCase() + goal.slice(1)}
Calories: ${calories.toFixed(2)} calories/day
Carbs: ${carbs.toFixed(1)}g
Protein: ${protein.toFixed(1)}g
Fats: ${fats.toFixed(1)}g `; } });