Your numbers are a starting point. Your habits are the work.

You’ll see estimated calories, macros, and hand portions, then bring the conversation back to the real question: which habit is hardest for me to repeat this week?

Step 1 · Personal profile

Begin with the person, not the plan.

Demo nameAgeHeight (cm)Weight (kg)Biological sex (used for calculation only)

Goal for this season

Step 2 · Movement context

Workouts matter, but so does the life around them.

Intentional walks Gym / strength Meals per day

Step 3 · Results reveal

Sam’s practical starting range

This estimate starts with your body, layers in your movement, and adjusts for your goal. The range is intentional: you are looking for a useful beginning, not a perfect number.

Activity multiplier: 1.39×

Daily calorie range

1,584–1,822

Middle target: 1,703 calories/day.

Protein anchor

145 g

Protein is set first because it makes the day easier to structure.

Maintenance estimate

2,003

Estimated BMR: 1,441 calories before activity.

Macro map

Protein

145 g estimated

580 cal

Carbohydrate

152 g estimated

608 cal

Fat

57 g estimated

513 cal

Step 4 · Hand portions

Numbers translated into something you can actually use at a meal.

This is the bridge from the estimate to your plate. You can use these hand portions to turn the numbers into ordinary meal-building habits.

Palms of protein

2/meal

1 palm ≈ 3 oz cooked meat or tofu, 1 cup Greek yogurt or cottage cheese, 1 scoop protein powder, or 2 whole eggs.

Fists of vegetables

1.5/meal

1 fist ≈ 1 cup non-starchy vegetables such as spinach, carrots, cauliflower, or peppers.

Cupped hands of carbs

2/meal

1 cupped hand ≈ ½ cup cooked grains or legumes, 1 medium fruit, or 1 medium potato or yam.

Thumbs of fat

5.5

2/meal

1 thumb ≈ 1 tablespoon oils, nuts, seeds, nut butters, cheese, or dark chocolate.

Step 5 · The reveal

Personalization changes the starting line. It does not remove the chain.

A calculator can help you feel seen, especially if you have wondered whether your body needs a more personal starting point. After the estimate is made, the work returns to the links that shape your everyday behavior: the cue, the environment, the emotional state, the choice, the reward, and the repetition.

Your reflection: “If this number is close enough to begin, where does real life make it hard for me to repeat?”

Step 6 · Habit reflection

Where does it break down for you?

This is the behavior-design turn. Instead of getting stuck on the estimate, you can get curious about the link that breaks most often and choose one experiment small enough to repeat.

A helpful next step invites noticing. It does not tell you that you “just need discipline.”

This week’s simplest experiment

Is the food decision happening when energy is lowest?

Choose tomorrow’s first supportive meal tonight. Do not plan the whole week; plan the next repeatable choice.

Confidence check: “On a scale of 1–10, how confident am I that I could try this once this week?” If confidence feels low, look for the missing support before changing the goal. The useful question may be: is this too inconvenient, too emotionally loaded, too vague, or simply the wrong first link?

Ready · Willing · Able check

Notice where resistance is actually coming from.

A lower score is information, not failure. Rate the selected roadblock across all three questions so you can see whether the next step needs more meaning, more willingness, or more practical support.

Ready

Does this feel like the right link to work with first?

6/10

Willing

How open do you feel to experimenting with this link this week?

6/10

Able

How realistic does this feel with your actual time, energy, and support?

6/10

What this may be telling you: Readiness may be pointing you toward timing or priority. You might ask: ‘Is this truly the link I want to start with, or is another roadblock more honest for this week?’