Nutrition

Mastering Satiety for Lean Gains: Understanding Satiety and the Satiety Index

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A split-screen image: on the left, a satisfied woman finishes a healthy meal in a bright kitchen; on the right, a dissatisfied man eats junk food in a dim, cluttered room

By Dr. David Crowther, BDS, BPharm Introduction Welcome back to the Lean Gainz Equation series! If you’ve been following along, you know we’re breaking down the key components of optimizing muscle growth and fat management. Today, we’re diving into the Satiety Index (SI) part of the equation, which plays a crucial role in helping you … Read more

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 `; } });