Fill out the following information to calculate custom caloric intake recommendations, custom macro nutrient recommendations, BMI, Target Heart Rate, recommended meal plans, and custom supplement recommendations.

Units:	Select Units Imperial Metric
Gender:	Select Male Female
Age:
Height:
Weight:
Resting Heart Rate:		Beats Per Min

Activity Level:	Select Sedentary: No exercise Lightly Active: Exercise 1-3 days a week Moderately Active: Exercise 3-5 days a week; active job Very Active: Exercise 6-7 days a week; moderately active job Extremely Active: Heavy exercise and physically demanding job; multiple workouts a day
Goal:	Select SHRED: Focus solely on burning fat TONE: Lean out while maintaining muscle mass PERFORMANCE: Train for strength and function BUILD: Build muscle progressively while minimizing fat gain BULK: Focus solely on building muscle

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Click the buttons for custom recommendations

Macros BMI Heart Rate

BMI Body Mass Index can be used to screen for weight categories that may lead to health problems, but it is not a diagnostic of the body fatness or health of an individual. A high BMI can be an indicator of high body fat. There are scenarios when high lean muscle mass skews the results.

THR Aim for this heart rate in order to achieve your goals. Be careful of a heart rate that is too close to your max. Although every person is different, the heart rate can be a quantitative way to determine how your body is utilizing its energy (aka calories). Having high or low blood pressure, or taking certain medications, may affect your heart rate. Refer to your physician for specific questions or concerns.
Max Heart Rate		bpm
Target Heart Rate:		bpm

Daily	Caloric	Info
Cals Based on your goals and estimated TDEE, this is your recommended daily caloric intake. kcal	BMR Basal Metabolic Rate is the minimum amount of calories your body burns daily in order to function (if you were catatonic, your body would still burn this amount just to stay alive). Eating less than this amount can be unhealthy and lead to serious side effects. kcal	TDEE Estimated Total Daily Energy Expenditure is the average amount of calories your body burns a day based on your average daily activity. Consuming more or less than this on a daily basis will result in gaining or losing weight over a period of time. kcal
Macro	Nutrient	Results
Protein Grams Per Day	Fat Grams Per Day	Carbs Grams Per Day