How it works
How we work it out
Enter a few details about yourself and how active you are. We’ll use that to give you a calorie target and starting macro numbers for your plan.
Use it as a starting point, then adjust as you learn what works for you.
Planning tool
Calorie & Goal Weight Planner
Find a daily calorie target for maintaining, losing, or gaining weight, then choose a macro split that fits your plan.
Your details stay in this browser. Nothing is sent to GMLYFT.
Your starting point
Start with a few details
Tell us a little about yourself. These are estimates, not medical advice.
Keep in mind
What can affect your results
Your weight can change from week to week. Training, sleep, stress, food, health, medication, and water can all play a part.
Watch the trend for a few weeks and make small changes as you go. If you have health questions, talk with a qualified professional.
Plan, then train
Put your plan next to your workouts
Use GMLYFT to organize exercises, log every working set, and review the training history behind your progress.
Get GMLYFT on your device
