Select your goal — then enter your stats to see your personalized transformation plan.
Step 1 — Choose your goal
▼
I want to lose fat
Get leaner while preserving or building muscle.
Fat loss▲
I want to build muscle and gain healthy weight
Lean or skinny and want to build size, strength, and muscle.
Muscle gain⇆
I want to recomp — same weight, different body
Lose fat and gain muscle simultaneously.
Body recompFat loss — what to expect4 strength days/week protect lean mass during your deficit. Safe rate: 0.5–1% of bodyweight per week. Protein 0.8–1g per lb. Track BF% and strength — not just the scale.
Muscle gain — what to expect200–300 cal/day surplus. Protein 1g per lb. Realistic gain: 0.5–2 lbs/month after the 4–6 week neurological adaptation phase. Keep cardio minimal — protect your surplus.
Body recomp — what to expectMaintenance calories. Protein 1g per lb. Weight barely changes — body composition does. Best for beginners or those above 18–20% BF. Measure BF%, strength, and clothing fit.
Step 2 — Your stats
Male
Female
Where you are now
ftin
Body fat (lbs)—
Lean body weight—
BMI—
BMR (cal/day)—
Safe rate range—
Your goal
0.5%
conservative
conservative
1%
moderate
moderate
1.5%
aggressive
aggressive
2%
max safe
max safe
Moderate — strong fat loss with solid muscle preservation.
0.1%
lean gain
lean gain
0.15%
moderate
moderate
0.25%
faster
faster
Lean gain — minimal fat alongside muscle.
Goal weight—
Change needed—
Rate (% of bodyweight)—
Weeks to goal—
Projected goal date—
Daily calorie target—
Daily protein target—
Body fat zone
LeanIdealAverageHighObese
5%12%18%25%32%40%+
Current: —
Goal: —
Muscle projection
Fat loss rate
—
per week
Muscle gain
—
per month after week 6
Wks 1–6 — neurological
Strength gains come from nervous system adaptation first. Real muscle growth starts week 6+.
Muscle by wk 12
—
Muscle at goal
—
Est. final weight
—
Est. final BF%
—
Timeline
Ph 1
Ph 2
Ph 3
StartWk 4Wk 8Wk 12Goal
Week 4
—
Week 8
—
Week 12
—
Goal weight
—
Recommended MMAPOP program
—
Results are estimates based on established exercise science guidelines.
Consult a physician before starting any program.