Basics Body Goal Activity Results
Step 1 of 4

Let's start with the basics

This helps us calculate your base metabolic rate accurately.

Female
Male
Step 2 of 4

Your body stats

We need this to calculate how many calories your body burns at rest.

Step 3 of 4

What's your goal?

Your goal determines your calorie target and macro ratios.

Fat Loss
Lose body fat while preserving muscle. Moderate calorie deficit.
Body Recomposition
Lose fat and build muscle simultaneously. Slight deficit, high protein.
Muscle Gain
Build lean muscle mass with a controlled surplus. Bulk without excess fat.
Maintenance
Maintain your current weight and body composition. Balanced macros.
Step 4 of 4

How active are you?

Training and daily movement both affect your calorie needs.

Lifting
Weight training
CrossFit
Mixed modality
HIIT
High intensity intervals
Cardio
Running, cycling, etc.
Sedentary
Desk job, mostly sitting throughout the day
Lightly Active
Some walking, on your feet a few hours a day
Moderately Active
Active job or lots of daily movement
Very Active
Physical labor, on your feet all day
✓ Calculated

Your Daily Macros

Daily Calories
0
kcal / day
0g
Protein
0 kcal
0g
Carbs
0 kcal
0g
Fat
0 kcal
Calorie Breakdown
Protein 0%
Carbs 0%
Fat 0%
Want a plan built around these numbers?
Get weekly macro adjustments, personalized meal ideas, and coaching from a certified Sports Nutrition Professional.
Weekly adjustments Meal ideas Progress tracking Expert coaching
Get My Coaching Plan →
Starting at $19.99/month · Cancel anytime

Calculations use the Mifflin-St Jeor equation for BMR, adjusted for your activity level and goals. For medical advice, consult a healthcare professional.