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Muscle Motivation
Your Personal Fitness Coach
About You
Gender
Male
Female
Age
Please enter a valid age (14–99).
Height
Please enter a valid height.
Current Weight (lbs)
Please enter a valid weight.
Body Fat %
optional — improves accuracy
Activity Level
Average Daily Steps
Under 4,000 steps – Sedentary
4,000–6,000 steps – Lightly active
6,000–8,000 steps – Moderately active
8,000–10,000 steps – Active
10,000+ steps – Very active
Training Days Per Week
0 – Not training yet
2 days
3 days
4 days
5 days
6+ days
Avg Workout Duration
30 minutes
45 minutes
60 minutes
75+ minutes
Workout Intensity
Low
Moderate
High
Goal & Setup
Main Goal
Lose Fat
Build Muscle + Lose Fat (Recomp)
Build Muscle
Equipment Access
Full Gym
Dumbbells Only
Bodyweight / Home
Injuries or Limitations
optional
Generate My Plan
Your Numbers
Maintenance Calories
—
What your body burns daily at current activity
Target Daily Calories
—
—
Protein
—
grams / day
Carbs
—
grams / day
Fats
—
grams / day
Suggested Split
—
Why These Numbers
Coach's Note
—
Your Action Plan
↩ Start Over
