TAKE THE QUIZ BELOW
Take This Quiz to Find Out Your Macros & Training Timelines!
1 What is your height?
4 ft 10 in
186 cm
Height and weight are required!
2 What is your age?
21
3 What is your weight?
120
lbs
Formula
4 What is your body fat?
5 What is your current body type?
5 What is your current fitness goal?
1 Select Gender
Choose your gender
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: 2286 Calories/Day
Your TDEE is: 3443 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1121
Calories/Day
Maintain
1121
Calories/Day
Bulking
1121
Calories/Day
Custom
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Calculate Now 10%
Aggressive 15%
Calculate Now 10%
Aggressive 15%
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
%
%
%
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
| CARBS | PROTEIN | FAT | FIBER | CALORIES | |
| GRAMS per day | 280 | 6.9 | 2.4 | 1 - 2 | 1169 |
| GRAMS per meal | 93.3 | 2.3 | 0.8 | 0 - 1 | 390 |
