Pivot Fitness Meal Planner

BMR Result:

*Note: BMR is calculated using the Mifflin-St Jeor Equation

• Sedentary: (Little or no exercise) - BMR x 1.2
• Lightly Active: (Light exercise/sports 1-3 days/week) - BMR x 1.375
• Moderately Active: (Moderate exercise/sports 3-5 days/week) - BMR x 1.55
• Very Active: (Hard exercise/sports 6-7 days a week) - BMR x 1.725
• Extra Active: (Very hard exercise/sports & physical job or 2x training) - BMR x 1.9

TDEE (Maintenance):

Drop 1 lb per week:

Drop 2 lbs per week:

Gain .25 - .50% per week:

Proteins

Fats

Dairy

Starches

Cereals

Fruits