Metric Imperial Male Female yrs cm kg ft in lbs Activity LevelSedentary (Office Job)Light Exercise (1-2 Days Per Week)Moderate Exercise (3-5 Days Per Week)Heavy Exercise (6-7 Days Per Week)Athlete (1-2 Times Per Day) GoalLose WeightMaintain WeightBuild Muscle Reset. Calculate. Daily Calorie & Macronutrient Intake. The following macronutrient values reflect your intake of calories per day based on 40% of your calories coming from protein, 40% from carbohydrates, and 20% from fats. Calories Protein Carbs Fats Sample Meal Plan. Meal 1 Meal 2 Pre-WO Intra-WO Post-WO Post-WO Meal Pre-Bed Meal Meal 1 / Breakfast Whey Protein Oatmeal Whole Eggs Meal 2 / Lunch Grilled Chicken Breast (Cooked weight) Greens 100g Walnuts Pre Workout Grilled Chicken Breast (Cooked weight) Greens 100g Brown Rice (Cooked Weight) Intra Workout Core ABC 1 Scoop(s) Creation Supplements ClusterPure 1 Scoop(s) Post Workout Whey Protein Isolate Dextrose Pot Workout Meal / Dinner Grilled Lean Steak (Cooked weight) Baked Sweet Potato (Cooked weight) Almonds Pre-Bed Meal Whey Protein Pre Bed Peanut Butter DISCLAIMER This Free Nutrition Plan is to be used as a guide only. It does not take into account your current metabolic rate, your current metabolic capacity, your current hormone balance, or any food intolerances. It has not been created by a registered dietitian and as such, should not be considered medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a registered dietitian or physician. Always consult your physician or qualified health professional on any matters regarding your health. MassiveJoes assumes no responsibility for any adverse effects experienced as a result, whether direct or indirect, of the use of this Free Nutrition Plan. If, however, you experience great results, change your physique and reach your health and fitness goals, MassiveJoes is certainly happy to assume some responsibility for this.