💪 Getting in Shape
Getting in shape works best when you measure, set a target, and track. This guide moves through that exact order: understand your current body composition, work out how much your body burns, then set eating targets that match your goal.
1. Measure where you are
BMI is the quick screening number; body fat percentage and waist ratios tell a fuller story. Take all of them once so you have a real baseline.
2. Work out what your body burns
Your BMR is what you burn at rest; your daily calorie need adds activity on top. Every eating target starts from these two numbers.
3. Set targets you can keep
Split calories into protein, carbs and fat with the macro calculator, keep protein high enough to protect muscle, and set a weight-loss pace that is sustainable rather than heroic.