The Goat Protocol
Name:
Gender:
Select your gender
Male
Female
Age (years):
Weight (lbs):
Height:
feet
inches
Calculate BMR
Select Your Activity Level
Select activity level
Not-so-active (little to no exercise): BMR × 1.2
Light on the move (exercise/sports 1-3 days/week): BMR × 1.375
Moderately kicking it (exercise/sports 3-5 days/week): BMR × 1.55
Super active (hard exercise/sports 6-7 days/week): BMR × 1.725
Superhero (crazy hard exercise/sports & a physical job): BMR × 1.9
Calculate TDEE
Select Your Goal
Lose Weight
(Subtract 500 kcal)
Maintain Weight
(Keep current TDEE)
Gain Weight
(Add 300 kcal)
Calculate Daily Calories
Customize Your Meal Plan Preferences
Weekly Budget ($100 - $200):
$150
Time to Cook per Meal (10 - 60 minutes):
35 minutes
Generate Meal Plan