Know your numbers. Set goals that fit.

Calories burned at rest (kcal/day)

Calories burned per day incl. activity

Daily calorie target for your goal

Protein, carbs and fat in grams

BMI, category and healthy weight range

Body fat %, fat mass and lean mass

Weight by formula and BMI healthy range

Ratio, risk category and healthy waist

Lean mass and FFMI

Army body fat % and standard

Daily protein range and per-meal target

Daily fluid in litres and glasses

Loading and daily doses

Pre-workout dose in mg

Daily fiber target

Daily carbs by training load

kcal for an activity, total and above resting

Max heart rate and 5 zones in bpm

Pace, time or distance + race predictions

VO2 max and fitness rating

Distance and calories from steps

VDOT, training paces and race times

Splits for your goal time

Estimated 1RM and percentage table

DOTS, Wilks and IPF GL points

Plates per side for a target weight

e1RM and the load for a target set

Training max and 5/3/1 weights

Warm-up ramp with plates

Bed or wake times by sleep cycle

Weekly sleep shortfall