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Calculate your calorie needs and percentagesof macronutrients according to your objectives, either to maintainweight, lose weight or gain weight (muscle mass).Calculate your basal metabolism rate (MBR), that is what your bodyuse just to live without an extra activity, such as walking,sports, work or any other physical activity.Calculate your body fat percentage based on your BMI (Body MassIndex) or your measures for a more accurate calculation.In addition, calculate your daily calorie requirement for yourlevel of activity and the necessary macronutrients (carbohydrates,proteins and fats) to meet your goals.Mifflin-St Jeor, Harris-Benedict and Katch-McArdle formulas areused for the basal metabolism rate (MBR) calculation.

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