Step 1: Calculate Your TDEE (daily calories required)
Male
Female
Years
Ft In
cm
lbs
kg
Athletes Formula (best for lean people)
Lean Mass Formula (best if overweight)
Activities per day in MINUTES (24h = 1440 min)
mins Reading, Sitting, Driving, Eating, Chatting, Watching TV
mins Walking, Cleaning, Cooking, Slow bicycling
mins Fast walking, Carrying bags, Sex
mins Swiming, Running, Basketball, Fast bicycling, Workingout
mins Boxing, Heavy workout
mins (automatically calculated)
Step 2: Choose Your Goals (and pick your intensity)
Aggressive 20%
Reckless 25%
Text Book 10%
Aggressive 15%
Step 3: Select Your Nutrition Plan (we suggest IIFYM)
%
%
%
.7 grams per lb. of body weight
.8 grams per lb. of body weight
.9 grams per lb. of body weight
Custom grams per lb. of body weight
.30 grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: View Your Results
| CARBS | PROTEIN | FAT | FIBER | CALORIES | |
| GRAMS per day | -- | -- | -- | -- | -- |
| GRAMS per meal | -- | -- | -- | -- | -- |