Effort is commonly overestimated, especially early in structured training — if you're unsure between two levels, pick the lower one.
As a guide: light effort raises your heart rate for 15–30 minutes, moderate effort for 45 minutes to 2 hours, and hard effort for 2+ hours — count each session by which of these it actually was, not how it felt at the time.
I know my body fat % (more accurate)
Katch-McArdle formula
03 — Your Goal
🔥
Get leaner
Lose fat, protect muscle
⚡
Improve shape
Lose fat and build muscle
💪
Build muscle
Lean mass with surplus
04 — Macro Preference
Protein and your fat floor are calculated first and never change — this only decides how the calories left over split between fat and carbs.
05 — Health Context
Optional — personalises your targets further.
I am peri-, meno-, or post-menopausal
Raises protein target and reduces cut deficit for muscle preservation and hormonal health.
I use a weight loss medication
Ozempic, Wegovy, Mounjaro or similar. Adjusts protocol to protect muscle — the area most affected without structured training.
Your Daily Targets
Protocol adjusted for weight loss medication
You selected Get Leaner — but your medication is already creating a deficit. Targets set to recomposition instead. The medication handles the deficit; your nutrition targets protect your muscle.
Your target vs. your appetite
This number is a guide for what your body needs — not a target to force. Your medication may mean your appetite sits well below it on some days, and that's expected, not a failure. If you can only manage the protein and not the full calorie total, protein comes first. If you're consistently eating far below this and finding it hard to manage, mention that to your prescriber as well as to us.
Daily Calories
— kcal
Protein
Fat
Carbs
Protein
—
g / day
Fat
—
g / day
Carbs
—
g / day
Calculation Breakdown
BMR—
Activity multiplier—
TDEE (maintenance)—
Goal adjustment—
Protocol Notes
Want to keep these numbers?
We'll send you a one-time copy of these results — no account, no marketing emails.
Starting point based on established formulas. Review after 2–3 weeks and adjust by ±100 kcal based on real progress. Not a substitute for medical advice.
