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You Selected:

Wight Total

Sedentary: little or no exercise, desk job
Lightly Active: light exercise/sports 1-3 days/wk
Moderately Active: moderate exercise/sports 3-5 days/wk
Highly Active: hard exercise/sports 6-7 days/wk
Ultra Active: hard daily exercise/sports & physical job or 2 X day training,
marathon, hockey/football camp, contest, etc.


Basal Metabolic Rate (BMR) is the total number of calories
required to keep your body functioning at rest. Your body will
burn at least this amount of calories daily.


Your Total Daily Energy Expenditure (TDEE) is the estimated
calories burned by your body when exercise and activity is taken
into account.

What is your goal?

Calories per day

Macronutrient ratios play a huge role in proper weight
management, weight loss, or weight gain. Macronutrients are the
amounts of carbohydrates, protein, and fat you consume on a
daily basis. The more accurate your ratios are, the better your
results will be. One of the easiest ways to get a great start is
to identify your body type. Let’s do that now!

Let’s identify your body type


  • Small “delicate” frame/bone structure
    Flat chest
    Small shoulders
    Thin
    Lean muscle mass
    Hard to gain weight & muscle
    Fast metabolism

  • Athletic
    Generally hard body
    Well defined muscles
    Rectangular shaped body
    Strong
    Gains muscle easily
    Gain fat more easily than ectomorphs

  • Soft round body
    Gains muscle & fat easily
    Stocky build
    Round physique
    Finds it hard to lose fat
    Slow metabolism
    Muscles not well defined

Adjust to manually change

Your daily totals are:

Daily Totals:

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Based on a breakdown of 3 meals per day, your per meal totals
are:

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Based on a breakdown of 6 meals per day, your per meal totals
are:

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat
Carbohydrates
Protein
Fat

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