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The BodybuilderLife

Daily prep sheet

Part A The trainee

Sex Male Female

Age

yrs

Bodyweight

kg

Height

cm

Activity

Part B The target

Fill in Part A and your numbers land here.

Maintenance

Phase Deficit Maintenance Surplus

That's the floor for your size. No lower.

Daily target

kcal

Part C The day

Maintenance is the Mifflin-St Jeor formula times your activity. Protein is 2 g per kg of bodyweight. The calories left split between carbs and fat by age and sex.

Run it for two weeks and check the scale. Not moving the right way? Change the target by 200 kcal.

These are estimates, not medical advice. Pregnant, breastfeeding or managing a health condition? See your doctor first. Everything stays in this browser. No account, no tracking.