Sedentary - Desk Job

        Lightly Active - Retail

        Active - Personal Trainer

        Very Active - Physical Labor

        If unknown, use Sedentary

Research shows 0.62g/lb of lean body mass to be sufficient. We recommend 1.0 for the average person, higher if lifting up to 2.0

Select a calorie deficit or surplus based on your goal. A 5-25% deficit for fat loss is sustainable for most and 5-15% surplus is all most need for lean gaining.

If Lifting, add how many days per week and how much time spent actually LIFTING during each session, not total gym time.