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Create a Meal Plan
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Body Type
2
Activity Level
3
Preferences
4
Get Your Plan
How Much Do You Weigh?
(in lbs)
Choose Your Gender:
*
Male
Female
What's Your Approximate Body Fat %?
Use the picture below as a reference
What's Your Approximate Body Fat %?
Use the picture below as a reference
Which Best Describes Your Body Type?
*
Very hard to LOSE weight (endo)
Somewhat hard to LOSE weight (endo/meso)
Somewhat hard to GAIN weight (ecto/meso)
Very hard to GAIN weight (ecto)
Endo Multiplier
Endo/Meso Multiplier
Ecto/Meso Multiplier
Ecto Multiplier
How Active Are You at Work or School?
*
I sit at a desk most of the day (<8,000 steps)
I stand or walk a lot (8,000 to 16,000 steps)
I have a physical job or play sports (>16,000 steps)
How Often Will You Exercise (per week)?
*
3 days
4 days
5 days
6 days
How Long Do You Exercise on Those Days?
Exercise Duration
What Is the Intensity of Your Exercise?
*
Low: <120 bpm (ex. walking, yoga)
Medium: 120 to 150 bpm (ex. weight lifting, aerobics)
High: >150 bpm (ex. interval training, sprints)
What Time of Day Will You Exercise?
*
Morning
Mid-day (lunch time)
Afternoon/Evening
Do You Have Any Dietary Preferences?
*
No Preference
Keto
Vegan
What's Your Fitness Goal?
*
Lose Fat
Gain Muscle
Both (Recomposition)
Calculated Fields
Website
Body Fat Percentage
*
Lean Mass
Body Type Multiplier
BMR
Activity Cals Burned
Exercise Cals Burned
TDEE On
TDEE Off
Delta On
Delta Off
Calorie Multiplier Calculations
Cal Mult On Male Very Lean
Cal Mult On Female Very Lean
Cal Mult On Male Athletic
Cal Mult On Female Athletic
Cal Mult On Male Average
Cal Mult On Female Average
Cal Mult On Male Overweight
Cal Mult On Female Overweight
Cal Mult On Male Obese
Cal Mult On Female Obese
Cal Mult On
Cal Mult Off Male Very Lean
Cal Mult Off Female Very Lean
Cal Mult Off Male Athletic
Cal Mult Off Female Athletic
Cal Mult Off Male Average
Cal Mult Off Female Average
Cal Mult Off Male Overweight
Cal Mult Off Female Overweight
Cal Mult Off Male Obese
Cal Mult Off Female Obese
Cal Mult Off
Calorie Target Calculations
FL/Recomp High
Muscle Gain High Cals
Fat Loss Med Cals
Recomp Med Cals
Muscle Gain Med Cals
Fat Loss Low Cals
Recomp Low Cals
Cals On
Cals Off
Cal Bal On
Cal Bal Off
Cal Bal Refeed
Weight Change
% Fat Loss
Fat Loss Recommendation 0
-- Prioritize fat loss over muscle gain. Change your goal to "Lose Fat".
Fat Loss Recommendation 1
-- Increase your activity during the day by standing and walking more. Aim for at least 10,000 steps!
Fat Loss Recommendation 2
-- Make your exercise more intense. Try to get your heart rate above 120 bpm.
Fat Loss Recommendation 3
-- Exercise more often. Shoot for 5 days per week.
Fat Loss Recommendation 4
-- Exercise more often. Shoot for 5 days per week.
Fat Loss Recommendation 5
-- Exercise longer. Make it a goal to move for 60 minutes a day.
Fat Loss Recommendation 6
Good job! You're on track for healthy weight loss.
Weight Gain
Muscle Gain Recommendation 0
-- Prioritize muscle gain over fat loss. Change your goal to "Gain Muscle".
Muscle Gain Recommendation 1
-- Make your exercise more intense. Include weight lifting to build muscle.
Muscle Gain Recommendation 2
-- Don't overdo the intensity. Keep your average heart rate below 150 bpm.
Muscle Gain Recommendation 3
-- Workout more often. Shoot for 5 days per week.
Muscle Gain Recommendation 4
-- Workout more often. Shoot for 5 days per week.
Muscle Gain Recommendation 5
-- Decrease your daily activity! Aim for less than 15,000 steps to conserve energy for muscle building.
Muscle Gain Recommendation 6
-- Workout longer. Make it a goal to lift weights for at least 45 minutes.
Muscle Gain Recommendation 7
Good job! You're on track to gain muscle.
recomp recommendation 0
-- If your progress is slow, consider changing goal to fat loss OR muscle gain
recomp recommendation 1
-- Try to relax when you're not working out. Keep daily activity below 16,000 steps.
recomp recommendation 2
-- Get in the gym more often. Shoot for 5 workouts per week.
recomp recommendation 3
-- Get in the gym more often. Shoot for 5 workouts per week.
recomp recommendation 4
-- Workout longer. Make it a goal to lift weights for at least 60 minutes.
recomp recommendation 5
-- Don't underestimate the importance of rest days. Take at least 2 days off per week.
recomp recommendation 6
-- Make your workouts shorter & more intense. Try to get out of the gym in under 60 minutes.
Macro Target Calculations
Fat Loss Carbs On
Fat Loss Fat On
Fat Loss Protein On
Fat Loss Carbs Off
Fat Loss Fat Off
Fat Loss Protein Off
Fat Loss Recomp Carbs Refeed
Fat Loss Recomp Fat Refeed
Fat Loss Recomp Protein Refeed
Recomp Carbs On
Recomp Fat On
Recomp Protein On
Recomp Carbs Off
Recomp Fat Off
Recomp Protein Off
Muscle Gain Carbs On
Muscle Gain Fat On
Muscle Gain Protein On
Muscle Gain Carbs Off
Muscle Gain Fat Off
Muscle Gain Protein Off
Carbs On
Fat On
Protein On
Carbs Off
Fat Off
Protein Off
Workout Fields
3 day exercises
4 day exercises
5/6 day exercises
exercises
3 day fat loss sets
3 day recomp sets
3 day muscle gain sets
4 day fat loss sets
4 day recomp sets
4 day muscle gain long sets
4 day muscle gain short sets
5 day fat loss sets
5 day recomp sets
5 day muscle gain sets
6 day fat loss sets
6 day recomp sets
6 day muscle gain sets
sets
total sets
avg reps fat loss
avg reps recomp
avg reps muscle gain
reps
rep range fat loss
10 to 15
rep range recomp
8 to 12
rep range muscle gain
5 to 10
fat loss long rest period
fat loss short rest period
recomp long rest period
recomp short rest period
muscle gain long rest period
muscle gain short rest period
rest period
cals/min 45 sec rest
cals/min 60 sec rest
cals/min 75 sec rest
cals/min 90 sec rest
cals/min 120 sec rest
cals/min
duration
cals/workout
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