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As a fitness coach, onboarding a client comes with several data-driven questions. ‘What’s your current weight’ and ‘what’s your height’ is just the beginning.
As a personal trainer, you have to deal with such data daily - crunching the numbers and making sense to draw out that perfect nutrition and workout plan for your clients.
BMR is one of the most important measurements you need to make in order to assess your clients' fitness level.
Whenever your client wants to lose weight, their first thought is "I need to cut my calories and get more exercise." This is because the details of losing weight and gaining it back are not well understood.
BMR metric will assist you in meal planning for your clients and you'll be able to determine exactly how many calories their body needs to function on a daily basis, as well as how many calories they need in order to maintain your current weight or lose weight.
BMR CalC will then create a meal plan based on this formula so that every meal you eat will ensure maximum results while still being nutritious.
The math might seem complex to many people (because it is), and it looks like this:
STEP 1: Calculating Base Metabolic Rate
Men: 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years)
Women: 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X age in years)
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Try for FREESTEP 2: Find your 'maintenance calories' by taking into consideration your activity level
Once you have your Base Metabolic Rate ('BMR'), you need to find your 'maintenance calories'
Multiply your BMR by an appropriate activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra. Active = BMR X 1.9
STEP 3: Once you have this number, you look at your goal
Weight gain/muscle gain (calorie surplus) - add 15% of calories per day
weight loss / fat loss (calorie deficit) - minus 15% of calories per day
STEP 4: Macronutrient ratios
40% protein 30% carbs 30% fat of daily calories for cutting
40% carbs 30% protein 30% fat of daily calories for bulking
It’s a lengthy calculation! And while doing it for a handful of clients is manageable, it can get out of hand when you have several clients.
What if we told you that there’s an easier way to automate all these calculations and determine your clients’ Basal Metabolic Rate (BMR) in no time?
FitBudd's all-new BMR feature automates these calculations as your client advances in their fitness journey and even updates the minimum calories requirement to match the ongoing level.
To achieve this, we have integrated proven and standardized equations into our nutrition builder. The FitBudd platform lets you ask a set of questions to your clients and then uses this information for accurate calculations.
And when your clients progress in their fitness journey and feed their information on the app, like weight change, the platform updates their BMR calculation automatically.
Are you still wondering how you can do this?
To assign a BMR based meal plan to a client:
1. Go to the ‘Clients’ section, move to the ‘Active Clients’ section and open the profile of the client you want to assign the Meal Schedule to. Click on the ‘Schedule’ tab.
2. Click on the blue ‘Edit’ button on the right side of the screen. Switch ‘ON’ the toggle for nutrition.
3. In the drop-down menu under Nutrition, select the ‘BMR Based’ option.
4. Once you select the ‘BMR Based’ option, a macro-based meal plan will be assigned to your client based on their basic details such as age, weight, height and the answer they have provided in the onboarding questionnaire. Click on ‘Save’ on the top right corner of the screen to assign this schedule to your client.
Calculating BMR is the first step in the process of determining how many calories you need for optimal nutrition. Ultimately, this will help you create a weekly meal plan/ diet plan for your clients. It will help you save time and choose healthy meal plans, personalized meal plans and create balanced nutrition for your clients.
This is just one feature. The FitBudd platform simplifies all the tasks that are required to run a successful fitness business. You can explore all its features and see if it’s the right fit for you!
So, why wait?
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Meet the author
Kinshuk Snehi
Kinshuk Snehi, FitBudd's digital maestro, weaves marketing magic and leverages his deep understanding of FitBudd to empower personal trainers.
An SEO content writer at FitBudd, crafts powerful, search-optimized content that helps fitness coaches get discovered, grow their brand, and attract more clients online.
Meet Apra Pathak, a social media virtuoso and expert blogger dedicated to helping personal trainers thrive digitally.
With a passion for digital strategy and a keen eye for engagement, Aishwarya Mehra is your partner in turning clicks into clients and likes into loyal followers.
A versatile writer with a keen eye for detail, specializing in creating engaging content for diverse industries.
Empowering coaches and trainers to thrive, FitBudd is the ultimate personal training software for accelerated business growth.
An SEO specialist and copywriting expert, Ankit Uniyal crafts content that boosts visibility, engagement, and growth.
Saumya Mittal, visionary CEO of FitBudd, combines a passion for fitness and technology to lead the revolution in personal training software.
Kinshuk Snehi, FitBudd's digital maestro, weaves marketing magic and leverages his deep understanding of FitBudd to empower personal trainers.
Kanika Verma, the product manager at FitBudd, has helped craft countless features that have assisted coaches across the globe with a more efficient coaching experience.
Tanya Sharma is a logo design virtuoso, renowned for her ability to distill brand essence into visually striking, unforgettable logos that redefine brand identity.
Niharika Sonavane, a visionary graphic designer, crafts compelling brand identities that seamlessly blend innovation with timeless aesthetics, leaving a lasting mark in the world of design.
With expertise in paid ads and performance marketing, Elesh Patel is your go-to strategist for turning clicks into conversions and ad spend into ROI.
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