Metabolic Nutrition & Lab Science
These four numbers are enough to calculate your metabolism.
Needed for the Mifflin-St Jeor formula — it accounts for lean mass differences.
Roughly which one looks like you — this automatically fills the body fat % field below, where you can also calculate it precisely.
If you know it, the calculation will be more precise (Katch-McArdle formula). Don't know it? Just skip this.
Measure in centimeters — the narrowest point of your neck, the narrowest point of your waist (for women, also the widest point of your hips).
Check your measurements — waist must be larger than neck (for women: waist + hips must be larger than neck).
Your goal determines your calorie target and protein amount.
If left blank, the plan will be built around your current weight.
Whether we can safely build an automatic plan depends on these answers.
An honest answer here matters more than a fast result. In some cases an automatic plan isn't safe, and we'll tell you that directly.
If you also want a workout program, this determines which exercises are excluded.
A chronic condition, medication, or anything else our dietitian should know.
Not everyone wakes up at 8am — tell us when you start and stop eating during the day, and breakfast/lunch/snack/dinner will shift proportionally into that window. Leave blank to use the default 08:00–19:30.