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Get Your Targets

Follow the steps below to get your personalised nutrition targets:

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Before You Start

Before you can use the nutrition calculator you need to work out three things:

• Your Body Type
• Your Body Fat Percentage
• Your Activity Level

These have a big impact on your nutrition targets, so it’s important you spent a couple of minutes working these out if you’re serious about getting head-turning results.

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Your Body Fat Percentage

The easiest way to work out your body fat percentage is to estimate it using the diagrams below — do the best you can and be realistic.

Avoid using bathroom scales that tell you your body fat percentage – these can be wildly inaccurate and estimating by looking is almost always better!

If you are lucky enough to have access to a body composition scanner then that’s the best and most accurate method to use. However, these are expensive and usually only available to scientists, students and top athletes.

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Work Out Your Body Type

We are all naturally different and have our individual strengths and weaknesses.

This calculator accounts for variation between individuals and doesn’t just lump you into a standard diet plan like most do (which is a MASSIVE mistake!). The key thing to remember is that whatever your body type, you can see amazing results with the right nutrition plan!

Read on for full body type descriptions…

Ectomorph

Description:

• Thin with slender limbs
• Delicate bone structure
• Hard gainer, naturally skinny
• Narrow waist and small shoulders
• Fast metabolism
• Requires high calories and carbs

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Mesomorph

Description:

• Naturally muscular and athletic
• Strong, hard body
• Gains muscle easily
• Broad shoulders and square shaped body
• Gains fat more easily than ectomorph
• Can easily gain or lose weight
• Requires moderate calories and carbs

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Endomorph

Description:

• Naturally strong with large joints
• Soft, muscles less well defined
• Thick, stocky bone structure
• Gains muscle easily but also gains fat easily
• Round physique
• Slow metabolism
• Requires fewer calories and carbs

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Your Activity Level

Your activity level is based on what you do outside of the gym. The calories burned during your workouts will be accounted for so you don’t need to worry about calculating those yourself.

Sedentary

Sitting or lying down all day with little to no movement or activity. Only select this activity level if you are completely inactive during the day, not even getting up to cook food etc.

Moderately active

Office worker with up to an hour of walking, carrying or other physical activity. Most people will fit into this category.

Very active

Construction worker or other manual laborer performing physically demanding tasks as part of your day-to-day life.
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Nutrition Calculator

So now you’ve worked everything out, it’s time to use the nutrition calculator!

Bear in mind that these targets are just starting nutrition targets and also do not take into account your dieting history. In order to make progress long-term you may need targets created by an experienced coach which are adjusted every week to keep you seeing results week-on-week.

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