Find your numbers.

Enter your stats and we build the plan. Protein sits on your lean mass, fat holds a floor that protects your hormones, and carbs are the lever. You will move your goal and timeline on the next screen and watch it all respond.

Units

Sex (drives the fat floor and the deficit cap)

Age

Weight (lb)

Height

Your build (pick the closest, or enter body fat % below to be exact)

Body fat % (optional)

RMR (optional)

Both are optional. A body fat % gives an exact protein number and overrides the pictures above. RMR is your resting burn if you have had it measured — it beats the formula. Leave either blank if you do not have it.

About RMR. Resting metabolic rate is the calories your body burns at rest, just keeping you alive. It is the number the whole plan stands on. If you have had it measured, enter it and it beats any formula. No measurement is fine. Leave it blank and we estimate it with the proven Mifflin-St Jeor formula, tuned to your build. Add a body fat % and we use the lean-mass Katch-McArdle formula instead for an even sharper calorie estimate.

Activity

Main meals per day (real meals, not a pre-workout snack or post-workout shake)

Goal

Timeline

You will land on the results with this goal and timeline set, and can slide either one to explore from there.

Your breakdown

0calories / day

protein

carbs

fat

Now move your goal and timeline.

Watch the calories and carbs respond. Protein and fat hold their floors. Carbs do the moving, because carbs are the lever.

goalMaintain your weight

losemaintaingain

timelineover 3 months

fasterslower

max deficitmax surplus

What that looks like on a plate

Every main meal is the same plate: weighed on a food scale and repeated. Each food shows two numbers, what it weighs on the scale and the macros it delivers. Veg is counted in the macros.

The nutrition is handled.

You have the numbers to succeed. If you want a training program built to match and an accountability partner in your corner, let's do it together.

Apply for 1:1 Fitness Coaching

Edit my inputs

These are estimates, not medical advice. Formulas approximate your metabolism. Real intake, weight trend, and recovery are the truth. Adjust from what the scale and the mirror actually do over two to three weeks. If you are pregnant, nursing, managing a medical condition, or have a history of disordered eating, work with a physician or registered dietitian before making changes.