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Height(Feet and Inches):
When estimating Activity Level, always assume a baseline of sedentary and build from there. Here is guide:
Typically a desk job. Days spent mostly sitting with very little activity.
About 20 minutes per day of Intentional activity,like taking a walk after a meal. Those with jobs that require them to be on their feet or walking for long period of time.
A lightly active day job and scheduled exercise at least a few times per week. Jogs,bike rides, or lifting weights 2-3 times per week.
An extremely active day job such as construction or intese manual labor, or an intense amount of exercise each day or each week. For instance, CroosFit serveral times per week, extremely heavy weight lifting, or multiple sessions of High Intensity Interval Training or combat sports.
(Do not choose this if you train less than 4-6 per week)
Moderate Fat Loss
Extreme Fat Loss
Moderate Muscle Growth
Extreme Muscle Growth
Here is a guide for Health Goals:
You are happy with your weight. You are ofter overall health imporvements like increased energy and cognition. you just want to fell great!
Moderate Fat Loss:
You would like to lose 5-10 pounds and experience genral health imporvements like increase energy and cognition You want to fell great with less body fat! for long period of time.
Extreme Fat Loss:
Your weight is negatively impacting your health. You want to lose body fat as quickly as possible to prevent futrther health issues.
Moderate Muscle Growth:
You are genrally happy with your body weight and looking to "learn out." You want more lean muscle tissue and a bit less body fat.
Extreme Muscle Growth:
You are looking to pack on as much lean muscle mass as possible in the shortest amount of time.
(Do not choose this option if you are not following a heavy weight lifing protocol)
Daily Caloric Need
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