Calculate your calorie needs and percentages of macronutrients according to your objectives, either to maintain weight, lose weight or gain weight (muscle mass).
Create your own diets, by adding meals and foods to fill your calories and macronutrients requirements.
Calculate your basal metabolism rate (MBR), that is what your body use 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 Mass Index) or your measures for a more accurate calculation.
In addition, calculate your daily calorie requirement for your level of activity and the necessary macronutrients (carbohydrates, proteins and fats) to meet your goals.
Mifflin-St Jeor, Harris-Benedict and Katch-McArdle formulas are used for the basal metabolism rate (MBR) calculation.