Enter your details

Select your activity level

• Sedentary: Desk job, little to no exercise
• Lightly Active: Desk Job, Exercise 2-5 days per week
• Moderately Active: Moderately active throughout the day + exercise 3-5 days per week
• Very Active: Physical job + exercises 4-6 days per week
• Extra Active: Very physical job 5-7 days a week + training 5+ days a week.

Choose your primary goal

• Lose Body Fat: For reducing body fat while maintaining or build some muscle.
• Build Lean Muscle: For increasing muscle mass while minimizing fat gain
• Bulk: For gaining overall mass, including both muscle and some fat

Calculate and interpret results

Click "Calculate" and wait for your personalized results:

• Calories: Your recommended daily calorie intake
• Macronutrients: Recommended daily intake of carbohydrates, protein, and fat (in grams and percentages)