Answer a few quick questions and we'll calculate your exact caloric needs and build a research-backed training program tailored to you.
What's your main goal?
This drives everything — your calories, macro split, and training type.
Lose fat
Deficit + cardio focus
Stay lean
Maintenance + recomp
Build muscle
Surplus + lifting
Athletic perf.
Strength + endurance
How active are you right now?
Be honest — this determines your TDEE (total daily energy expenditure).
Sedentary
Desk job, little movement
Lightly active
1–3 workouts/week
Moderately active
3–5 workouts/week
Very active
6+ sessions/week
Any limitations or preferences?
Select your equipment access. This shapes which exercises and machines we recommend.
Full gym
Machines + free weights
Home gym
Dumbbells, bands
No equipment
Bodyweight only
Calculating your numbers...
Fetching real exercise demonstrations
Loading GIFs from ExerciseDB
Calorie targets use the Mifflin-St Jeor formula. Exercise GIFs provided by ExerciseDB (open source). Always consult a healthcare provider before starting a new training program.