FUEL THE
ENGINE.
Find your daily calorie target and macros based on your body, training and goal.
YOUR DETAILS
YOUR TRAINING
THE GOAL
PROTEIN
640 CAL · 2.0G/KG
FATS
720 CAL · 30%
CARBS
1040 CAL
The number above is a calculated starting point. It’s based on proven formulas, but no formula can account perfectly for your metabolism, lifestyle, training and daily movement.
That’s where real-world data comes in.
Stick to your target for two weeks, track the trend, then make adjustments based on what your body is actually doing.
1. HIT YOUR TARGET.
Aim for your calorie target consistently for two weeks. Consistency matters more than perfection.
2. WEIGH IN.
Every morning. Same time, same conditions, before food where possible.
3. FOLLOW THE TREND.
Compare your Week 1 average with your Week 2 average. Don’t get caught up in individual weigh-ins — daily fluctuations are normal.
4. ADJUST.
Moving faster than intended? Add around 200 calories. Not moving enough? Take away around 200.
5. MAKE IT YOURS.
The calculator gives you the starting point. Your results fine-tune the number.
CALCULATED HERE. proven in practice.
EATING RIGHT IS THE
EASY HALF.
The other half is knowing what to do in the gym. The Engine Room is the program — you keep your gym membership, we give you the plan.