1 About you

Female Male

Metric US units

Birth year Height (cm) Height (ft) (in) Weight (kg) Weight (lb)

2 Activity

SedentaryDesk job, little or no exerciseLightly activeLight exercise 1 to 3 days a weekModerately activeModerate exercise 3 to 5 days a weekVery activeHard exercise 6 to 7 days a weekExtremely activePhysical job plus daily training

3 Goal

Lose weight500 kcal a day below maintenanceMaintainAt maintenanceGain muscle300 kcal a day above maintenance

4 Macro split

Balanced Carbs 70% · protein 15% · fat 15% · fiber 14 g per 1,000 kcalHigh carb, athlete Carbs 73% · protein 15% · fat 12% · fiber 20 g per 1,000 kcalHigher protein Carbs 70% · protein 20% · fat 10% · fiber 14 g per 1,000 kcalVery low fat Carbs 80% · protein 12% · fat 8% · fiber 35 g per 1,000 kcal80/10/10 Carbs 80% · protein 10% · fat 10% · fiber 30 g per 1,000 kcal

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