Three steps to a healthier you...
Step 1: Calculate your Ideal Body Weight (IBW)
The fist thing is to get a sense of what your ideal weight should be. IBW is not a perfect measurement but it is a good place to start. Just remember that it is fine to be slightly over or under your “IBW” and be perfectly healthy.
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We suggest you refer to the Robinson formula on the IBW calculator.
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IBW does not consider the percentages of fat and muscle in a person’s body so it's possible for highly fit athletes to be considered overweight or underweight based on their IBW.
Got your Ideal Body Weight? Great!
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To lose fat - you need to create a caloric deficit.
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To maintain your current weight - you need to stay at your calorific maintenance level.
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To build muscle, you need to create a caloric surplus.
Our meal plans are formulated to meet the ideal calorie bracket for various weight categories, in other words, you will eat for your goal.
Step 2: Choose your goal weight
Your Ideal Body Weight and the following guidelines can help you choose a suitable goal weight. Please bear in mind that these guidelines are intended for the average person and may not apply to athletes who have already achieved high lean muscle mass.
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If you are:
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At or above your recommended Ideal Body Weight - Choose your IBW as your Goal Weight
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Lean and your goal is to gain Lean Body Mass, increase your goal weight as follows:
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women: 5kg above your current weight
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men: 10kg above your current weight
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This will create an ideal calorie surplus for muscle gains without gaining fat.