We created your custom macro plan based on your age, gender, height, weight, activity level, and goals.

We start off by calculating your BMR (basal metabolic rate), which is the baseline amount of energy your body requires at rest. We then make adjustments based on your activity level and goals. We want to fuel your body with the right amount of energy so you feel your best while still making progress. (No deprivation here!)

We then translate the overall calories into macro targets: carbs, protein, and fats. The ratio of each macro varies based on your goal (fat loss, maintenance, muscle gain) and type of day (workout, rest, refeed). We carefully curate your macro targets based on what your body needs to function its best in each unique scenario.

Generally, workout days are higher in carbs, rest days have more moderate carbs, and refeed days are highest in carbs. Fat targets vary as well, generally higher carb (refeed) days are lowest in fat and vice versa. We keep your protein target more consistent to ensure that your body maintains and builds lean mass no matter what!

We have seen over 150,000 clients reach success with these numbers, so we have total confidence in them!