Every variable in your plan — calories, macros, rep ranges, rest periods — is derived from published research and your individual data. Not approximations.
Your resting metabolic rate is calculated using the Cunningham equation (when body composition data is available) or Mifflin-St Jeor as a validated fallback — not a rough population average. TDEE is derived from your actual training frequency.
Plans alternate between progressive overload phases (3–6 reps, higher load) and hypertrophy blocks (8–12 reps), following current strength and conditioning research. Sessions are constrained to your equipment, injury history, and available time.
Protein targets are set by goal — 1.6–2.2 g/kg based on the evidence. Calorie surplus and deficit percentages are scaled to your body fat percentage and BMI, not applied as flat defaults. Meal structure follows timing and composition principles.
Structured training and precision nutrition, built around your biology.
Takes 3 minutes to set up.
Build My Plan — $25 CAD/mo