1 · Your numbers
2 · Calories & macros
3 · Micronutrient targets
4 · 7-day meal plan
5 · Weekly workout plan
How the numbers are calculated
Formulas & assumptionstap to expand
- Body fat % — US Navy circumference method (neck, waist, hip). Without measurements, a BMI-and-age based estimate is used and flagged as such.
- BMR — Katch-McArdle (370 + 21.6 × lean mass) when body fat is known, otherwise Mifflin-St Jeor.
- TDEE — BMR × activity factor (1.2 sedentary → 1.9 athlete) × environment factor (indoor 1.00, mixed 1.02, outdoor 1.05 for extra daily movement).
- Calories — TDEE −20% (lose fat), −8% (recomp), 0% (maintain), +12% (lean bulk), never below your BMR or the safety minimum.
- Protein — from lean body mass (2.4 g/kg cutting → 2.2 g/kg bulking) or body weight when lean mass is unknown, capped at 40% of calories.
- Fat & carbs — fat at ~27% of calories inside a healthy per-kg band; the rest goes to carbs (minimum 80 g) so fibre and training fuel are covered.
- Micronutrients — US DRI reference intakes adjusted for sex, age (51+/71+) and diet type.
- Meal plan — templates are scaled to your calorie target, then portions of the starch / fat / protein foods are solved (within real-world portion limits) so each meal also hits its protein, carb and fat share.
- Workouts — split chosen from your training days and experience, exercises swapped for indoor or outdoor settings, with cardio volume driven by your goal.