Yoga by the Ocean

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.



  • We suggest you refer to the Robinson formula on the IBW calculator.

  • 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! 

  • To lose fat - you need to create a caloric deficit.

  • To maintain your current weight - you need to stay at your calorific maintenance level.

  • 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.

If you are:

  • 10kg or more above your recommended Ideal Body Weight - Choose your IBW as your Goal Weight

  • Within 5kg of your Ideal Body Weight (at, above or below), yet struggle with abdominal fat - Set your goal weight 5kg below your Ideal Body Weight.

  • Super lean and your goal is to gain Lean Body Mass, increase your goal weight as follows:

    • women: goal weight 5kg above your current weight

    • men: goal weight 10kg above your current weight


This will create an ideal calorie surplus for muscle gains without gaining fat.

Please note: It is not advised to create a calorie surplus if you still have excess body fat. Prioritize loosing the fat first (by creating a calorie deficit) before you set your goal towards gaining lean body mass (by creating the ideal calorie surplus in conjunction with hypertrophy training). 

Step 3: Select a meal plan

To view the plans designed for your goal weight, select the option that best applies to your goal. (Below)

If you'd like a customized meal plan tailored to your food preferences, or wish to incorporate pre- and post workout meals to get the most out of your gym workouts, click here to place an order for your customized plan. 

(Customized plans are still under construction. Please come back soon!)