Ft In
  • Sedentary: Typically a desk job. Days spent mostly sitting with very little activity.
  • Lightly Active: Light exercise 1-2 days per week.
  • Moderately Active: Moderate exercise 3-5 days per week.
  • Very Active: Heavy exercise 6-7 days per week.
    (Do not choose this if you train less than 4-6 per week)
  • Maintain: You are happy with your weight. You are ofter overall health imporvements like increased energy and cognition. you just want to fell great!
  • Moderate Fat Loss: You would like to lose 5-10 pounds and experience genral health imporvements like increase energy and cognition You want to fell great with less body fat! for long period of time.
  • Extreme Fat Loss: Your weight is negatively impacting your health. You want to lose body fat as quickly as possible to prevent futrther health issues.
  • Moderate Muscle Growth: You are genrally happy with your body weight and looking to "learn out." You want more lean muscle tissue and a bit less body fat.
  • Extreme Muscle Growth: You are looking to pack on as much lean muscle mass as possible in the shortest amount of time.
    (Do not choose this option if you are not following a heavy weight lifing protocol)
Daily Caloric Need
total carbs: