Step 1: Personal Information

Biological Gender: Age: (valid age is 18 – 120)

Gender and Age are essential for accurately calculating your Basal Metabolic Rate (BMR).

Step 2: Let's Calculate your Basal Metabolic Rate (BMR)

BMR is the number of calories your body needs at rest for basic functions like breathing and heartbeat.

Metric Imperial

Height: (valid height is 60 – 300 cm) (cm) Weight: (valid weight is 30 – 300 kg) (kg)

Height and Weight are crucial for calculating your BMR and overall energy expenditure.

Step 3: Let's Calculate your Total Daily Energy Expenditure (TDEE)

Activity Level measures your physical activity profile based on the volume and intensity of activity you perform.

Sedentary (little to no exercise, desk job) Lightly active (light exercise 1–3 days/week, active job) Moderately active (moderate exercise 3–5 days/week) Active (hard exercise 6–7 days/week) Very active (very hard exercise, physical job, or training twice per day)

Your activity level helps determine your total daily energy expenditure.

Tip: Most people fall in level 1 (sedentary). Pick level 2 or 3 if you are currently training and lifting at least 1–3 days per week.

Step 4: Let's Calculate your Target Daily Calorie Intake (TDCI)

Your Goal:

Adjustment percentage: 10%

Your goal helps us adjust your calorie recommendations to support your desired outcome.

Lose Weight: Select this if you want to lose weight (mostly from fat).

Maintain Weight: Select this to maintain your current weight via body recomposition.

Gain Weight: Select this if you want to gain weight (muscle and fat).

Step 5: Your Macros Target

Macronutrients — carbs, fats, and proteins — are the three basic components of every diet. Adjust the sliders to set your macro ratio.

Protein:30%

Carbs:40%

Fats:30%

Step 6: Sample Meal Plan