1 Select Gender

Male Female

Choose your gender

2 SELECT AGE GROUP

Young Adult 16-19 Twenties 20-29 Thirties 30-39 Fourties 40-49 Fifties 50-59 Sixties 65+

Age is required!

3 Select Your Height

Imperial Metric

Height and weight are required!

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4 Select Your Weight

lbs

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Formula

Athletes Formula (best for lean people)
Lean Mass Formula (best if overweight)

5 Rate Your Activity Level

Sedentary Lightly Active Active Very Active

7 Select Your Current Body Type

I have low levels of body fat and can see my abs and I want to build more muscles.

I'm skinny but soft and want to put on more muscle and also lose body fat to show them off.

I have a good level of muscle size, but I need to drop fat to reveal muscle definition and six pack abs.

I need to lose 20+ pounds of fat, FAST!

I’m skinny, I want to look toned and need to put on lean muscle while getting rid of fat in the stubborn areas.

I am fit but I want to gain more muscles and get THICK.

I want to burn off 5-15 pounds of fat in stubborn areas while putting on lean, toned muscles.

I need to lose 25+ pounds of fat and want to rapidly tone.

6 SELECT YOUR CURRENT DIET

No Diet Plan Balanced Diet Low Carb Vegetarian Keto / Paleo Vegan

How many week days per week do you exercise?

0 Days Per Week 1 Days Per Week 2 Days Per Week 3 Days Per Week 4 Days Per Week 5 Days Per Week 6 Days Per Week 7 Days Per Week

How many minutes per day do you exercise (cardio & weight lifting combined)?

How intense is your excercise?

Light: I can hold a conversation while working out and do not break a sweet.

Moderate: I am breathing hard and challenge myself.

Difficult: I always break a sweat and have an elevated heart rate. I cannot hold a conversation.

Intense: Don"t talk to to me, don"t look at me. I am here for a purpose and i might die today.

Calculate Your TDEE

Your BMR is: 2286 Calories/Day

Your TDEE is: 3443 Calories/Day