What is your current age?
What is your biological sex?
Select an option Male Female
What is your current height in centimeters?
What is your current weight in kilograms?
What is your current goal?
Select an option Lose weight - Lose 5 to 10 kilograms (or more) Build muscle - Put on muscle and increase overall bodyweight Improve athletic performance - Optimal nutrition to support athletic training Change body composition - burn body fat whilst increasing muscle mass Improve overall health - improve health and nutrition whilst maintaining body weight
What is your desired weight in kilograms?
What is your preferred eating style?
Select an option Anything/omnivorous - No major preferences or restrictions. You can eat anything Mediterranean - Features plant foods, healthy fats and moderate amounts of protein. Paleo - Emphasises meats, vegetables and healthy fats. Vegetarian - A plant-based diet plus small amounts of animal products. Ketogenic - A high-fat, very-low carbohydrate diet. Fully plant-based/Vegan - All plant-based foods. No animal products of any kind.
What is your preferred macronutrition ratio?
Select an option Standard/balanced - 30% protein, 35% fats, 30% carbs Low fat - 40% protein, 20% fats, 50% carb Low carb - 30% protein, 50% fats, 20% carb Low protein - 20% protein, 40% fats, 40% carbs
How many meals and snacks would you like to consume each day?
Select an option 1 2 3 4 5 6 7 8
When it comes to outside the gym, how active are you?
Select an option Very light - Sitting most days, desk worker with some standing and walking around Light - A mix of sitting, standing and light activities Moderate - Continuous gentle to moderate activity Heavy - Highly active throughout most of the day
What best describes your workouts in the gym?
Select an option Very light - up to 1 hour per week. Almost no purposeful exercise Light - 1-3 hours per week of gentle to moderate exercise Moderate - 3-4 per week hours of moderate exercise Intense - 4-6 hours per week of moderate to strenuous exercise Very intense - 7+ per week hours of strenuous exercise
What date do you want to achive this all by?
