Free nutrition quiz

Know what to eat before you decide what to cut.

Use your body stats, daily movement, training, goal, and food preferences to calculate a clear calorie and macro starting point.

Nutrition diagnostic Constraint first

Real inputs

No invented numbers

Start with the numbers. Then look at real life.

Body statsAge, sex, height, and weight

Daily movementActivity outside planned exercise

Training demandFrequency and training style

Goal and preferencePace and macro balance

Starting targets plus the habits behind themYour inputs drive the math

Starting macro calculator

Give the formula the facts it needs

Your inputs calculate the starting numbers. Your obstacle and confidence answers show what those numbers need to fit around.

Goal and pace

What is your main goal?

What pace fits your life right now?

Body stats

Age

Biological sex

Height, feet

Height, inches

Current weight, lb

Movement and training

Daily activity outside planned exercise

Planned exercise days per week

Current body-composition range

What does your training look like?

Food preference and experience

Current eating preference

Preferred macro balance

Have you tracked food before?

What gets in the way

Biggest obstacle?

How confident are you in your current approach?

Starting estimate, not a diagnosis. These targets use the TSF formula and the answers you provide. This public tool is for adults with a BMI screening result from 18.5 through 39.9. Medical conditions, pregnancy, medications, and clinical nutrition needs require guidance from a qualified healthcare professional.

Where should we send your results?

First name

Last name

Mobile phone