Fuel Ledger

Step 1 of 4

Your profile

This gives us your maintenance calories — what it takes to hold your current weight steady.

Weight

Height (cm)

Age

Gender

The formula has separate male/female terms — either way, treat the result as a starting estimate.

Daily activity level

Workout sessions / week

Dedicated training sessions, separate from the daily activity level above.

Step 2 of 4

Your goal

Tell us where you want to end up and by when, and we'll work out what that takes.

Step 3 of 4

Plan options

Pick a pace. Faster isn't automatically better — slower plans are usually easier to actually stick to.

Step 4 of 4

Macro breakdown

Same calorie target, split differently depending on what you're optimizing for.

Choose your style Lean — losing fat, preserving as much muscle as possible Lean muscle — slow, controlled muscle gain with minimal fat Bulk muscle — prioritizing muscle and strength gain

Your profile

Nutrition Facts — Maintenance

Your goal

Plan options

Macro breakdown

Nutrition Facts — Macros