Fitness Tips

Understanding Caloric Intake: A Key Pillar of the Lean Gainz Equation

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Picture of a smart phone app with the words Calorie Tracking displayed

Introduction When I first started lifting weights as a teenager, I had one goal: to put on weight. I had just turned 15, and the need to bulk up felt urgent. During my birthday party, a few uninvited guys, about my age, gatecrashed the event. We asked them to leave, but one of them—who was … 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 `; } });