Free Custom CAP (Calories & Protein) Cheat Sheet!
Do you want to lose weight or gain muscle? You decide with a few clicks!
Tap the "Get Started!" button and in 30 seconds we will provide you with a custom plan—complete with macros, calories, portions and recipes—personalized for your age, bodyweight and goals.
Tell us why you're here.
Is this for yourself, or for a client?
Okay, first question.
What's your client’s age?
Valid age is 18-120
Very good. Let's keep moving.
What's your biological sex? info
Got it. Next question.
How tall are they?
Valid height is 2'-9'11"
Valid height is 60-300cm
Great. Last personal detail.
How much do they weigh right now?
Valid weight is 50-500 lbs
Valid weight is 23-227 kg
Now tell us what your client wants to achieve.
What’s their goal?
You'd like to lose at least 10 to 15 pounds (or more).
You'd like to build muscle and increase your overall body weight.
Tell us how to run the numbers.
Do you want to use standard macronutrient ratios, or customize?
Go ahead: Make your adjustments
Customize their macronutrient ratios.
Just a couple of more questions.
How many meals do they like to eat each day?
Valid selection is 1 to 6 meals.
Your Client's Results
We’ve created a personalized eating guide for your client's body and goals.
(Brief summary below)
Get your client's FREE personalized report and eating guide. It includes:
Give your client a complete personalized report
We’ll create a customized eating guide you can share...for free!
Client's First Name
Add your name to the cover page
Add your business name to the cover
Please, enter your name and email address.
We’ll send you a link to download your detailed results PDF.
First name
Last name
Email address
Biological sex
The collection of physiological characteristics that puts us somewhere along the continuum from female to male is important for understanding metabolism and calorie needs.
Your calorie needs depend in part on body size, lean mass, and hormonal environment. This means that on average, males tend to have higher calorie needs than females.
Of course, individual people will vary in their energy and nutrient needs, and there are other factors besides biological sex that affect metabolism and energy use (such as our age or activity level).
Lose Weight
We'll calculate an eating plan that's designed to help you achieve your desired weight loss by the date you specify.
Keep in mind, weight loss is best achieved by a comprehensive program that includes resistance training, cardiovascular exercise, restorative activity (such as yoga), quality sleep, and stress management.
The recommendations we provide to reach this goal are an educated starting point. See your Complete Results PDF - available once your data has been calculated - for more guidance.
Build Muscle
This eating plan will help you gain muscle and overall body weight. Fair warning: You'll likely gain some fat as you build mass. (It's part of the tradeoff for getting bigger.)
To achieve your desired results, you'll need to perform rigorous resistance training. And for optimal progress, you'll also want to include appropriate levels of conditioning work and restorative activity (like yoga), along with quality sleep and stress management.
See your Complete Results PDF - available once your data has been calculated - for more guidance.
Athletic Performance
To support the increased nutrient and energy demands of athletic performance, the calculator will provide a calorie intake that's 10% above the amount you need to maintain your weight.
This option is best suited for individuals who compete athletically at high levels and are extremely active. For example, your combined training and competition time exceeds 7 hours per week.
See your Complete Results PDF - available once your data has been calculated - for more guidance.
Body Recomposition
To facilitate simultaneous fat loss and muscle gain, the calculator will provide a calorie intake that's 10% below the amount you need to maintain your weight.
Body recomposition is best achieved by combining rigorous resistance training, appropriate levels of conditioning, and restorative activity (like yoga), along with quality sleep and stress management. This approach works best for folks who are deconditioned or have minimal training history.
See your Complete Results PDF - available once your data has been calculated - for more guidance.
Improve Health
This goal is for individuals who want to improve their health through better nutrition. It's designed to provide appropriate macronutrient levels, portion sizes, and high-quality food choices.
The focus here is on health, energy and vitality, not physical change, so calories are set at maintenance levels, since weight change isn't the desired result.
The recommendations we provide to reach this goal are an educated starting point. See your Complete Results PDF - available once your data has been calculated - for more guidance.
Anything
The “anything” eating style means they like a varied diet, are open to trying new foods, and don't have any specific restrictions. With this approach, they'll enjoy a wide range of healthful whole foods.
Mediterranean
The Mediterranean eating style emphasizes a plant-rich diet, with lots of vegetables, fruits, whole grains, legumes, olive oil, nuts, and seeds. It also encourages moderate amounts of fish, poultry, eggs, and dairy.
Paleo
The Paleo eating style emphasizes red meat (especially grass-fed), poultry, and fish, along with lots of vegetables, some fruits, and plenty of healthy fats. It requires your client to severely limit grains, beans, legumes, and dairy.
Vegetarian
The vegetarian eating style emphasizes plants, with plenty of whole grains, legumes, vegetables, fruits, nuts, and seeds, along with small amounts of eggs and dairy. No red meat, pork, poultry, or fish.
Ketogenic
The ketogenic eating style emphasizes a diet rich in fats, with moderate amounts of protein. It severely restricts carbohydrates, including grains, beans, legumes, potatoes, and fruits. Butters, oils, and red meat are encouraged.
Fully Plant-Based
The fully plant-based eating style includes lots of whole grains, legumes, vegetables, fruits, nuts, seeds, and oils. All animal products are restricted. Protein-rich plant foods such as tempeh, tofu, and seitan are also encouraged.
Hi, I'm Mitch.
Losing 60 pounds in my 20s helped me go from obese video game and junk food addict to the coach I am today.
I'm now the health columnist with the Winnipeg Free Press, a regular contributor to Men's Health and Women's Health, and have more than 1,550 success stories.
I live with my wife, Brittany, two daughters, Quinn and Grace, and a vomit-happy cat named Chelsea and yorkie named Daisy.
That's me in a nutshell.
I could tell you more, but here's how I can help you, which is what truly matters: I'm a fitness coach for busy parents like myself, helping them juggle the demands of adulthood while dropping a couple pant sizes and up to 20-30 pounds in 90 days or less.
