Most plans give you a session and leave the other six days blank. The other six days are where the result comes from. So we build both halves — the lifting and the eating — off the same numbers.
That is your body at rest, before you stand up. The week we build next adds what you actually do with the day.
Answer with the number you have hit for the last month, not the number you want to hit. A four-day plan you finish beats a six-day plan you drop.
Training is a few hours a week. What you do with the rest moves the number more than the training does, so we ask about it separately.
| Day | Train | Eat | kcal |
|---|---|---|---|
| Week |
Maintenance came out at kcal — that is your resting number times an activity factor of , built from your day job plus your training days. Your goal then moves it by . Training days sit above the average and rest days below, so the seven rows add up to exactly the week total shown. Protein is capped at 40% of calories and fat held between 20% and 35%, which only bites at high bodyweight in a deficit. Daily figures are rounded to the nearest 10.
This is general information, not medical or dietary advice. Every figure here comes from a population formula, and nothing about you was measured. Conditions such as diabetes, kidney or liver disease, eating disorders, pregnancy and a long list of medications change what is appropriate — if any of those apply, the plan that counts is the one made with your doctor or a registered dietitian.