How it works:

1. We use the Mifflin-St Jeor equation to calculate your basal metabolic rate (calories you burn at rest) based on your age, gender, weight & height.

2. We then calculate what kind of calorie surplus or deficit you need to be in based on your goals & activity level.

3. Using your preferences we then construct a diet & exercise PDF plan that brings you as close to your daily caloric needs as possible, and email it to you. Giving you a easy to use scientifically-grounded, methodological approach to achieving your fitness goals.

Get a free plan