Step 2: Let's Calculate your Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR), also known as resting energy expenditure, is the number of calories required for basic functions (breathing, heart beat, etc), while your body is at rest (like during a nap).

Height: (valid height is 60 - 300cm) (cm) Weight: (valid weight is 30 - 300kg) (kg)

Height and Weight are crucial for calculating your BMI and determining your overall energy expenditure.

Step 3: Let's Calculate your Total Daily Energy Expenditure (TDEE)

Activity Level is an objective measure of an individual's physical activity profile based on the volume and intensity of physical activity that they perform.

Your activity level helps determine your total daily energy expenditure, which is crucial for setting appropriate calorie goals.

Tip: Most people fall in level 1 (sedentary). Pick level 2 (lightly active) or level 3 (moderately active) if you are currently training and lifting at least 1-3 days per week.

Step 4: Let's Calculate your Target Daily Calorie Intake (TDCI) based on your goal

Select goal Lose weight Maintain weight Gain weight Adjustment percentage: 10%

Your goal helps us adjust your calorie recommendations to support your desired outcome, whether it's weight loss, maintenance, or gain.

Step 5: Your Macros Target

Macronutrients refer to carbs, fats, and proteins — the three basic components of every diet. Your Macros Target is the percentage combination or ratio of the carbs, fat, and protein that should be in your diet, based on your goals.

Protein: 30% Carbs: 40% Fats: 30%

Step 6: Sample Meal Plan

This is a sample meal plan generated based on your goals, estimated target daily calorie intake, and macro splits. Obviously you will need to make some modifications to fully customize it for you.