Enter Your Data

Weight (kg)
52
Height (cm)

1.2

Age

1.375

Neck (cm)

1.55

Waist @ belly button (cm)

1.725

Exercise Multiplier

1.9

Enter Your Protein Intake Multiplier

.5-1

1-1.5

You
You
You
You
You
You
You
You
You
You

Protein Intake Multipliers

have a very high body fat (>28% men, >40% women)
are not concerned with body recomposition
are an endurance athlete
are a beginner trainee
have a high body fat and are looking to lose fat
are in a calorie surplus
are maintaining your current weight
are super lean and cutting
are an advanced trainee
are highly stressed, due to training or life circumstance
Conversion Table
to cm =

Feet
and inches

to cm =

Pounds

to kg =

0.00

Inches

Enter Your Exercise Multiplier

Exercise Multipliers
Sedentary
(little or no exercise)
Lightly active (easy exercise/
sports 1-3 days/week)
Moderately active (moderate
exercise/sports 3-5 days/week)
Very active (hard exercise/sports
6-7 days a week)
Extremely active (very hard
exercise/sports and physical job)

er

0% women)

circumstance

Muscle Gain Target Calculator

Target bodyweight in one month based on experie
Max (kg):
Min (kg):

Fat Loss Target Calcu

Target bodyweight in one month ba
Bodyfat
Max (kg):
Min (kg):

Your Body Composition

Body Fat
Err:502
Lean Body Mass (kg)
Err:502
BMI
#DIV/0!
Basal Metabolic Rate
778
Maintainance Calories
0

Muscle Gain Target Calculator

Target bodyweight in one month based on experience
Beginner
Intermediate
54.2
53.8
53.8
52.9

>30%
47.5
49.25

Advanced
52.9
52.46

Fat Loss Target Calculator

Target bodyweight in one month based on body fat
20-30%
16-20%
13-16%
10-13%
48.5
49.25
49.75
50.25
50.25
50.75
51
51.5

ody fat
8-10%
50.5
51.75

<8%
51
51.75

 Everyday to Athlete

Now that you have your nutrition and monthly targ

building your nutrition programme.
If you're still unsure and/or would like my own reco
purchase a PERSONALISED NUTRITION PROGRAMM
It includes a Personalised Supplement Programme.
Maintainance Calories
0
Protein
Fat
Carbs
0
46
-103
0
63
-142
0
80
-180

Surplus of 250 Calories

Low Fat
Med Fat
High Fat

Minimum Water Intake (L)

2.3
Recommended Water intake
Enough water to result in
5 clear (hydrated) urinations a day

Calories Target:
Fruit Target:
Veg Target:
Total cups/day:
Total servings/day:

Fruit and veg intake

1-1,500
1.5-2,000
1.5 cups
2 cups
2 cups
2.5 cups
3.5 cups
4.5 cups
6-8
6-8

Protein
0
0
0
Deficit of 250 Calories
Protein
0
0
0
per calorie intake
2-2,500
2 cups
3.5 cups
5.5 cups
10+

your nutrition and monthly targets calculated your next step is

tion programme.
I will help you, just click here.
e and/or would like my own recommendation you can
NALISED NUTRITION PROGRAMME, just click here.
nalised Supplement Programme.
Surplus of 250 Calories
250
Fat
Carbs
46
-40
63
-79
80
-118
Deficit of 250 Calories
-250
Fat
Carbs
46
-165
63
-204
80
-243

r calorie intake
2.5-3,000
2.5 cups
4 cups
6.5 cups
10+

3-3,500
2.5 cups
5 cups
7.5 cups
10+

Low Fat
Med Fat
High Fat

Surplus of 500 Calories

500
Protein
Fat
0
46
0
63
0
80

Low Fat
Med Fat
High Fat

Deficit of 500 Calories

-500
Protein
Fat
0
46
0
63
0
80

3.54,000
3 cups
5.5 cups
8.5 cups
10+

Everyday to Athlete

Calorie and Carb Cycling (Optional)

Training days per week
Daily calorie goal
Calorie increase on training days

f 500 Calories
Carbs
22
-17
-55

Low Fat
Med Fat
High Fat

500 Calories
Carbs
-228
-267
-305

veryday to Athlete

Low Fat
Med Fat
High Fat

Difference Between ON/OFF Days

Keep this below 1000
0
(OFF Day) - (Basal Metabolic Rate)
Keep this greater than 0
-778
Training Day Calorie (ON)
0
Protein
Fat
0
46
0
63
0
80
Non Training Day Calories (OFF)
0
Protein
Fat
0
46
0
63
0
80

b Cycling (Optional)
days per week

calorie goal

se on training days

ween ON/OFF Days

s below 1000

sal Metabolic Rate)

greater than 0

ay Calorie (ON)
Carbs
-103
-142
-180

Low Fat
Med Fat
High Fat

Day Calories (OFF)

Carbs
-103
-142
-180

Low Fat
Med Fat
High Fat

Enter Your Data

Weight (kg)
68.95
Height (cm)
177.8
Age
53
Neck (cm)

Enter Your Exercise Mul

1.2
Exercise Multiplier
1.2
Sedentary
(little or no exercise)
1.375
Lightly active (easy exe
sports 1-3 days/week)
1.55
Moderately active (mod
exercise/sports 3-5 days
1.725
Very active (hard exerci
6-7 days a week)
1.9
Extremely active (very h
exercise/sports and phy

Waist @ narrowest point (cm)

Hips @ widest point (cm)

.5-1

1-1.5

Inches

You
You
You
You
You
You
You
You
You
You

Enter Your Protein Intake Multiplier

1
Protein Intake Multipliers
have a very high body fat (>28% men, >40% women)
are not concerned with body recomposition
are an endurance athlete
are a beginner trainee
have a high body fat and are looking to lose fat
are in a calorie surplus
are maintaining your current weight
are super lean and cutting
are an advanced trainee
are highly stressed, due to training or life circumstance
Conversion Table
to cm =

Feet
and inches

70

to cm =

177.8

Pounds

152

to kg =

68.95

Your Exercise Multiplier

1.2
xercise Multipliers

Your Body Composition

Body Fat
Err:502
Lean Body Mass (kg)
Err:502
BMI
21.81
Basal Metabolic Rate
1539
Maintainance Calories
1849

e or no exercise)
tly active (easy exercise/
ts 1-3 days/week)
erately active (moderate
cise/sports 3-5 days/week)
active (hard exercise/sports
days a week)
emely active (very hard
rcise/sports and physical job)

Max (kg):
Min (kg):

Bodyfat
Max (kg):
Min (kg):

Muscle Gain Target Calculator

Target bodyweight in one month based on experience
Beginner
Intermediate
71.145984
70.745984
70.745984
69.845984

>30%
64.5
66.25

Fat Loss Target Calculator

Target bodyweight in one month based on body fa
20-30%
16-20%
13-16%
65.25
66.25
66.75
67.25
67.5
68

perience
Advanced
69.845984
69.405984

alculator
th based on body fat
10-13%
67.25
68.5

8-10%
67.5
68.75

<8%
68
68.75
Everyday to Athlete

Now that you have your nutrition and monthly targe

building your nutrition programme.
If you're still unsure and/or would like my own recom
purchase a PERSONALISED NUTRITION PROGRAMME
It includes a Personalised Supplement Programme.
Maintainance Calories
1849
Protein
Fat
Carbs
152
61
174
152
83
123
152
106
72

Low Fat
Med Fat
High Fat

Minimum Water Intake (L)

3.0
Recommended Water intake
Enough water to result in
5 clear (hydrated) urinations a day

Calories Target:
Fruit Target:
Veg Target:
Total cups/day:
Total servings/day:

Fruit and veg intake

1-1,500
1.5-2,000
1.5 cups
2 cups
2 cups
2.5 cups
3.5 cups
4.5 cups
6-8
6-8

Surplus of 250 Calories

2099
Protein
Fat
152
61
152
83
152
106
Deficit of 250 Calories
1599
Protein
Fat
152
61
152
83
152
106
per calorie intake
2-2,500
2.5-3,000
2 cups
2.5 cups
3.5 cups
4 cups
5.5 cups
6.5 cups
10+
10+

n and monthly targets calculated your next step is

I will help you, just click here.
d like my own recommendation you can
RITION PROGRAMME, just click here.
ement Programme.

f 250 Calories
Carbs
237
185
134

Low Fat
Med Fat
High Fat

Surplus of 500 Calories

2349
Protein
Fat
Carbs
152
61
299
152
83
248
152
106
197

Low Fat
Med Fat
High Fat

Low Fat
Med Fat
High Fat

Deficit of 500 Calories

1349
Protein
Fat
Carbs
152
61
49
152
83
-2
152
106
-53

Low Fat
Med Fat
High Fat

250 Calories
Carbs
112
60
9

ake
3-3,500
2.5 cups
5 cups
7.5 cups
10+

3.54,000
3 cups
5.5 cups
8.5 cups
10+

Everyday to Athlete

Calorie and Carb Cycling (Optional)

Training days per week
3
Daily calorie goal
1010
Calorie increase on training days
Difference Between ON/OFF Days
Keep this below 1000
0
(OFF Day) - (Basal Metabolic Rate)
Keep this greater than 0
-529
Training Day Calorie (ON)
1010
Protein
Fat
Carbs
152
61
-36
152
83
-87
152
106
-138

Low Fat
Med Fat
High Fat

Non Training Day Calories (OFF)

1010
Protein
Fat
Carbs
152
61
-36
152
83
-87
152
106
-138

Low Fat
Med Fat
High Fat