Step 1: Use the button below to calculate your IBW

Note that IBW is not a perfect measurement. It does not consider the percentages of body fat and muscle in a person’s body. This means that it is possible for highly fit athletes to be considered overweight or underweight based on their IBW. This is why IBW should be considered with the perspective that it is an imperfect measure and not an exact indicative of health. It is possible to be slightly over or under your “IBW” and be perfectly healthy.

NOTE: Refer to the Robinson formula for your ideal weight.

Got your Ideal Body Weight? Great!

To lose fat, you need to create a caloric deficit, to maintain your current weight, you need to be AT your calorie maintenance level and to to build muscle, you need to create a caloric surplus. 

Our meal plans are formulated to meet the ideal calorie bracket for each weight category. By choosing the meal plan that best resonates with your goal, may it be to lose, gain or maintain, you automatically create the calorie deficit or surplus you need. In other words, you eat for your goal!

Step 2: Choose your goal weight

Use the following guidelines:

NOTE: These guidelines are intended for the average person and may not apply to those with a high LBM and a low BFM.

  • Choose your IBW if you are 10kg or more above your recommended IBW.
  • If you are at, below or no more than 5kg above your IBW, yet struggle with abdominal fat with low lean body mass, choose a goal weight 5kg below your IBW.
  • If you are super lean and your goal is to gain LBM, increase your goal weight as follows:

i) women: select a meal plan 5kg above your current weight

ii) men: select a meal plan 10kg above your current weight

This will create an ideal calorie surplus for muscle gains without gaining fat. It is not advised to create a calorie surplus if you still have excess body fat. This will only lead to muscle gains underneath a layer of fat, which will make you look fatter. Additionally, NEVER create a calorie surplus unless you are training for muscle gains consistently!

Got your Goal Weight? Fabulous! You’re almost there!

We offer two distinct options to choose from; 

(i) Ovo-pesce-polarian (includes chicken, eggs, fish, tofu, protein powder, nuts & seeds, legumes, grains, fruits & vegetables)

(ii) Ovo-pescetarian (includes fish, eggs, tofu, protein powder, nuts & seeds, legumes, grains, fruits & vegetables)

Our meal plans covers 5 days of the week, (Monday to Friday), which leaves you with Saturdays and Sundays to use your own discernment, alternatively you can repeat any weekday meal plan.

With 10 different goal weight categories (ranging from 40kg – 90kg) for both Ovo-pesce-polarian and Ovo-pescatarian diets to choose from, you simply select a meal plan of your choice that best applies to your goal. 

Step 3: Now select the meal plan best suited for your goal!