Welcome!
Let's start with your name to personalize your experience
Contact Information
We'll use this to send you your personalized plan
Basic Information
Your biological gender helps us calculate your metabolic rate accurately
Unit System
Body Measurements
Measure your waist and hip circumference for health risk assessment
How to measure your waist:
- Stand up straight and breathe out
- Find the narrowest point of your torso (usually just above your belly button)
- Wrap the tape measure around your waist horizontally
- Make sure the tape is snug but not tight
- Take the measurement after a normal exhale
How to measure your hips:
- Stand with your feet together
- Find the widest part of your hips/buttocks
- Wrap the tape measure around the fullest part of your hips
- Keep the tape level and parallel to the floor
- Make sure the tape is snug but not compressing
Your Body Fat
Use this chart to estimate your body fat percentage, then enter it below
Study the chart above and estimate your body fat percentage
Body Composition Analysis
Based on your measurements, here's your comprehensive body composition analysis including BMI, Waist Circumference, Waist-to-Hip Ratio, and Body Fat breakdown
BMI
Waist
WHR
Lean Mass
Fat Mass
Body Fat
Overall Health Assessment
Daily Activity
What's your typical daily activity level outside of structured exercise?
Exercise Activity
Do you do any structured exercise or workouts?
If you do exercise, we'll ask about each intensity level in the next steps.
Exercise Activity
Enter your weekly exercise minutes for each intensity level
Lifestyle & Recovery
Let’s capture your sleep, alcohol, and smoking habits — these directly influence your TDEE.
Average Sleep Duration 😴
How many hours do you typically sleep per night?
Sleep Quality 🧘♀️
Do you usually wake up feeling rested?
Alcohol Consumption 🍷
Do you consume alcohol?
Smoking Habits 🚬
Do you currently smoke?
Your Metabolism
Here's your complete metabolic breakdown based on your inputs
Total Daily Energy Expenditure (TDEE)
Resting Metabolic Rate (RMR)
Energy needed for basic bodily functions at rest
Resting Metabolic Rate: Calories your body burns at complete rest for basic functions like breathing, circulation, and cellular processes.
Non-Exercise Activity (NEAT)
Energy from daily activities excluding formal exercise
Non-Exercise Activity Thermogenesis: Calories burned through daily activities like walking, fidgeting, and maintaining posture.
Exercise Activity (EAT)
Energy from planned physical exercise and sports
Exercise Activity Thermogenesis: Calories burned through planned, structured physical exercise and sports activities.
Exercise Activity (EAT)
Energy used to digest, absorb, and process food
Thermic Effect of Food: Additional calories burned for digesting, absorbing, and processing the food you eat (typically 8-10% of total).
Your Goals
Select your primary fitness goal
Review Your Information
Please review your information before we generate your personalized plan
Personal Details
Name:-
Age:-
Gender:-
Email: -
Physical Stats
Height: -
Weight: - kg
BMI: - (-)
Body Composition
Body Fat: -%
Lean Mass:-kg
Activity & Goals
Activity: -
Goals: -
Your Metabolism
-
calories/day TDEE Your Total Daily Energy Expenditure - the total calories you burn in a daySummary
Based on your information, we'll create a personalized plan to help you lose fat while maintaining muscle mass. Your plan will be tailored to your sedentary lifestyle and metabolic profile.
Your Complete Plan
Congratulations! Here's your personalized nutrition and fitness plan
Target Calories
Protein
Carbohydrates
Fats
Key Recommendations:
-
BMR (Resting)1450 cal
-
NEAT (Non-Exercise)347 cal
-
TEF (Food Digestion)181 cal
-
EAT (Exercise)0 cal
-
Protein135g
-
Carbohydrates215g
-
Fats53g