Customised Calorie, Macro, and Portion Guide

Name*
First Last
Email*
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Weight (in kgs)*
Height (in centimeters)*
Gender*
- Male
- Female
Age*
Primary Goal*
- Lose Weight
- Build Muscle (and/or gain weight)
- Body Recomposition (look better, small amount of weight loss)
- Improve Health (also option for weight maintenance)
Weekly Purposeful Exercise*
- VERY LIGHT - Almost no purposeful exercise
- LIGHT - 1 to 3 hours of gentle to moderate exercise per week
- MODERATE - 3 to 4 hours of moderate exercise per week
- INTENSE - 4 to 6 hours of moderate to strenuous exercise per week
- VERY INTENSE - 7 or more hours of strenuous exercise per week
Daily Activity Level Excluding Purposeful Exercise*
- VERY LIGHT - Sitting most of the day (e.g. desk job)
- LIGHT - A mix of sitting, standing, and light activity (e.g. teacher)
- MODERATE - Continuous gentle to moderate activity (e.g. restaurant server)
- INTENSE - Strenuous activity throughout the day (e.g. construction worker)
Dietary Preference*
- ANYTHING - Recommended option that involves no major food group restrictions. Just good healthy food.
- MEDITERRANEAN - Features plant foods, healthy fats, and moderate amounts of lean protein.
- PALEO - Emphasises meats, vegetables, and healthy fats. Tends to be lower in carbohydrates.
- VEGETARIAN - A plant-based diet, plus small amounts of eggs and dairy.
- KETOGENIC - Least recommended as it can be complicated and hard to follow. A high-fat, very low-carbohydrate diet.
- FULLY PLANT-BASED - All plant-based foods. No animal products of any kind.
Number of Meals Per Day*
We recommend sticking to 3 main meals with no snacks. Or 4 meals to include 3 meals and snacks.