LEVEL 0: INITIAL INPUTS

BODY WEIGHT (IN LBS):

MAINTENANCE CALORIES:
either enter maintenance calories directly if you know it based on tracked data, or leave it as is, and enter an activity
level using the boxes below to generate an estimate.

ACTIVITY LEVEL: Sedentary plus 3-6 days of weight lifting

enter value between 1.3 - 1.6

SEX:

BODY FAT %:

WOMEN

MEN
LEVEL 1: ENERGY BALANCE

ARE YOU IN A LEAN GAIN OR CUTTING PHASE?

CHOOSE RATE OF WEIGHT LOSS BY CLICKING TO THE RIGHT

NUMBER OF REFEEDS: (2 RECOMMENDED)

YOUR LOW DAY CALORIE TARGET IS:
YOUR REFEED CALORIE TARGET IS:

CARDIO

Cardio can be performed if desired to offset the amount of caloric restriction.

WEEKLY DEFICIT FROM FOOD INTAKE:

(per 10 minutes of cardio)

LOW INTENSITY (RPE 2-4/10) 40.0 kcals
MOD INTENSITY (RPE 5-7/10) 90.0 kcals
HIGH INTENSITY (RPE 8-10/10) 140.0 kcals

Values are kcals burned beyond normal activity for 10mins. If you do cardio, increase fat (9kcal/g) or
carbs (4kcal/g) as needed to offset kcals burned. Cardio is not necessary - only do if you enjoy it more
than caloric restriction. If done excessively, it can interfere with weight training gains. As a maximum,
spend no more than half your time weight training doing cardio.

LEVEL 2: MACRONUTRIENTS
PROTEIN
choose values between 1.1 - 1.3 g/lb

FAT
choose fat within 15-40% of total calories*

* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes, or
those who have tested their response to high fat/low carb versus lower fat diets in a controlled manner
and found high fat superior
 * 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes, or
those who have tested their response to high fat/low carb versus lower fat diets in a controlled manner
and found high fat superior

YOUR MACRONUTRIENT TARGETS, BASED ON YOUR GOALS

LOW DAYS

FAT: 55 - 75g
CARBS: 55 - 75g
PROTEIN: 210 - 230g
FIBER: 15 - 15g
(fiber counted as part of daily carbohydrates)

REFEEDS (1 PER WEEK)

FAT: 55 - 75g
CARBS: 275 - 295g
PROTEIN: 210 - 230g
FIBER: 25 - 55g
(fiber counted as part of daily carbohydrates)

LEVEL 3: MICRONUTRIENTS

FRUIT:

VEGETABLES:

LEVEL 4: MEAL TIMING

MEALS PER DAY

PERI-WORKOUT PROTEIN INTAKE:

(1-2 hours pre- and post- workout. Counts toward daily protein.)

LEVEL 5: SUPPLEMENTATION

SELECT TRAINING GOAL: Bodybuilder (hypertrophy goal)

• Low dose regular 1/day multivitamin

• Vitamin D3 (unless regular sun exposure occurs): 1800 - 7200 IU/day

• EFA's (EPA & DHA combined): 2-3g/day (not needed if regularly consuming fatty fish 3x/week+). Counts
towards fat intake.

• Creatine monohydrate: 4.0 g/day

• Beta alanine: 4.0 g/day

• Caffeine: 100 - 280 mg/day for suppressing tiredness OR 360 - 540 mg/day 30 min prior to training
2x/week max to enhance performance. (start w/ half this dose to determine individual effect)

• BCAA 18g 30 min pre-workout ONLY if training fasted or on less than 1g/lbs of carbohydrate/day, OR
46g whey protein ~1 hour pre-workout for similar effects, so long as digestion is not an issue. Counts
toward daily protein.

• HMB 3g/day only potential theoretical benefit, only if cost is not an issue at all
 200.0 lbs

2600 kcals
n tracked data, or leave it as is, and enter an activity
nerate an estimate.

Sedentary plus 3-6 days of weight lifting

1.3

MALE

15%
 Cutting phase

0.7% weight loss per week

1
1725 kcals
2600 kcals

the amount of caloric restriction.

5250 kcals

s. If you do cardio, increase fat (9kcal/g) or

not necessary - only do if you enjoy it more
e with weight training gains. As a maximum,
cardio.

1.1

35%
minimum: 26%

hea, those with a family history of diabetes, or

b versus lower fat diets in a controlled manner
BASED ON YOUR GOALS

33.91%
51.01%

15.07%

F C P

22.46%
33.78%

43.76%

F C P

3 servings per day

3 servings per day

3 - 6 per day

36 - 46g protein

Bodybuilder (hypertrophy goal)

200 IU/day

ularly consuming fatty fish 3x/week+). Counts

360 - 540 mg/day 30 min prior to training

dose to determine individual effect)

on less than 1g/lbs of carbohydrate/day, OR

so long as digestion is not an issue. Counts

t is not an issue at all

LEVEL 0: INITIAL INPUTS

BODY WEIGHT (IN KGS):

MAINTENANCE CALORIES:
either enter maintenance calories directly if you know it based on tracked data, or leave it as is, and enter an activi
level using the boxes below to generate an estimate.

ACTIVITY LEVEL: Sedentary plus 3-6 days of weight lift

enter value between 1.3 - 1.6

SEX:

BODY FAT %:

WOMEN

MEN
LEVEL 1: ENERGY BALANCE

ARE YOU IN A LEAN GAIN OR CUTTING PHASE?

CHOOSE RATE OF WEIGHT LOSS BY CLICKING TO THE RIGHT

NUMBER OF REFEEDS: (1 RECOMMENDED)

YOUR LOW DAY CALORIE TARGET IS:
YOUR REFEED CALORIE TARGET IS:

CARDIO

Cardio can be performed if desired to offset the amount of caloric restriction.

WEEKLY DEFICIT FROM FOOD INTAKE:

(per 10 minutes of cardio)

LOW INTENSITY (RPE 2-4/10) 92.6 kcals
MOD INTENSITY (RPE 5-7/10) 208.3 kcals
HIGH INTENSITY (RPE 8-10/10) 324.1 kcals

Values are kcals burned beyond normal activity for 10mins. If you do cardio, increase fat (9kcal/g) or
carbs (4kcal/g) as needed to offset kcals burned. Cardio is not necessary - only do if you enjoy it mor
than caloric restriction. If done excessively, it can interfere with weight training gains. As a maximum
spend no more than half your time weight training doing cardio.

LEVEL 2: MACRONUTRIENTS
PROTEIN
choose values between 2.4 - 2.9 g/kg

FAT
choose fat within 15-40% of total calories*

* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes
those who have tested their response to high fat/low carb versus lower fat diets in a controlled man
and found high fat superior
* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes
those who have tested their response to high fat/low carb versus lower fat diets in a controlled man
and found high fat superior

YOUR MACRONUTRIENT TARGETS, BASED ON YOUR GOALS

LOW DAYS

FAT: -10 - 10g

CARBS: 820 - 840g
PROTEIN: -10 - 10g
FIBER: 35 - 165g
(fiber counted as part of daily carbohydrates)

REFEEDS (1 PER WEEK)

FAT: -10 - 10g

CARBS: 1495 - 1515g
PROTEIN: n/a
FIBER: 60 - 300g
(fiber counted as part of daily carbohydrates)

LEVEL 3: MICRONUTRIENTS

FRUIT:

VEGETABLES:

LEVEL 4: MEAL TIMING

MEALS PER DAY

PERI-WORKOUT PROTEIN INTAKE:

(1-2 hours pre- and post- workout. Counts toward daily protein.)

LEVEL 5: SUPPLEMENTATION

SELECT TRAINING GOAL: SELECT H

 210.0 kgs
463.0 lbs

6019 kcals
n tracked data, or leave it as is, and enter an activity
nerate an estimate.

Sedentary plus 3-6 days of weight lifting

1.3

MALE

27%
 Cutting phase

1.0% weight loss per week

1
3318 kcals
6019 kcals

the amount of caloric restriction.

16204 kcals

s. If you do cardio, increase fat (9kcal/g) or

not necessary - only do if you enjoy it more
e with weight training gains. As a maximum,
cardio.

minimum: 14%

hea, those with a family history of diabetes, or

b versus lower fat diets in a controlled manner
BASED ON YOUR GOALS

100.00
%

F C P

100.00
%
F C P

5 servings per day

5 servings per day

3 - 6 per day

83 - 106g protein

SELECT HERE