FITNESS ON DEMAND
Build Your Target
Enter your information below. Results are designed as a practical starting point and should be adjusted using real progress.
Method: calories are based on goal body weight and activity level. A moderately active user starts at approximately 10 calories per pound of goal body weight for fat loss; the other activity levels scale proportionally. Maintenance and lean-gain targets are adjusted upward from that baseline. Protein is set between 0.9 and 1.0 gram per pound of goal body weight.
Your Nutrition TargetsComplete the form and select Calculate My Targets to generate your starting calorie and macro plan.
ESTIMATED DAILY TARGET
0 kcal
Fat-loss starting target
Maintenance
0
estimated maintenance target
Protein
0 g
daily target
Carbohydrates
0 g
daily target
Fat
0 g
daily target
Protein 0%Carbs 0%Fat 0%
How to Use Your Results
Educational estimate only. Energy needs vary and prediction equations can be off for an individual. Track body weight, measurements, hunger, energy, and training performance for 2-3 weeks and adjust gradually. People who are pregnant, breastfeeding, under 18, managing a medical condition, or following clinician-directed nutrition should use individualized professional guidance.