Your Complete Weight Management Solution

Our scientifically-validated calculators help you create an effective and sustainable weight management plan. Using proven formulas and evidence-based recommendations, we provide:

Precise Calculations

Accurate calorie targets for your goals

BMR & TDEE

Understand your energy needs

Macro Balance

Optimal nutrient distribution

Exercise Plans

Activity recommendations

Understanding Macronutrients & Nutrition

Learn how different nutrients affect your body and how to balance them for your goals.

Protein (4 kcal/g)

Essential for muscle building and repair:

  • Muscle maintenance
  • Tissue repair
  • Satiety control
  • Lean mass preservation

Carbohydrates (4 kcal/g)

Primary energy source:

  • Brain function
  • Exercise performance
  • Recovery support
  • Glycogen storage

Fats (9 kcal/g)

Essential for health:

  • Hormone production
  • Nutrient absorption
  • Cell membrane health
  • Energy storage

Fat Loss Ratios

Optimal macros for fat loss:

  • Higher protein (30-35%)
  • Moderate fat (25-30%)
  • Lower carbs (35-40%)
  • Focus on satiety

Maintenance Ratios

Balanced distribution:

  • Balanced protein (25-30%)
  • Moderate fat (25-30%)
  • Moderate carbs (40-50%)
  • Sustainable approach

Muscle Gain Ratios

Growth-focused macros:

  • Moderate protein (25-30%)
  • Lower fat (20-25%)
  • Higher carbs (45-55%)
  • Support recovery

Athletic Needs

Performance protein targets:

  • 1.6-2.2g per kg bodyweight
  • Strength training support
  • Endurance recovery
  • Muscle adaptation

Weight Loss Needs

Muscle preservation:

  • 2.0-2.4g per kg bodyweight
  • Preserve lean mass
  • Enhanced satiety
  • Metabolic support

General Health

Maintenance needs:

  • 1.2-1.6g per kg bodyweight
  • Basic muscle maintenance
  • Overall health support
  • Daily function

Plant-Based Diet

Special considerations:

  • Higher overall intake
  • Varied protein sources
  • Complete amino profile
  • Digestibility factors

Protein Sources

Quality protein options:

  • Lean meats and fish
  • Eggs and dairy
  • Legumes and pulses
  • Plant proteins (tofu, tempeh)

Carb Sources

Complex carbohydrates:

  • Whole grains and oats
  • Potatoes and rice
  • Fruits and vegetables
  • Ancient grains (quinoa)

Fat Sources

Healthy fats selection:

  • Avocados and olives
  • Nuts and seeds
  • Fatty fish (salmon)
  • Natural nut butters

Success Tips

Optimize your macro tracking:

  • Plan meals in advance
  • Use a food scale
  • Read nutrition labels
  • Track consistently
  • Time nutrients well
  • Choose whole foods