STEP 1 OF 7 14%

1. Biological Sex?

MALE
FEMALE

2. Body Parameters

3. Daily Activity Level

1.2 — Sedentary
Desk job, little to no gym activity
1.375 — Light Activity
1–3 light workouts per week
1.55 — Moderate Activity
3–5 intense workouts per week
1.725 — High Activity
6–7 heavy workouts per week

4. Primary Protocol Goal

Fat Loss / Deficit
Burn fat while preserving maximum muscle mass (-18% kcal)
Recomposition / Maintenance
Improve body composition at current weight (0%)
Lean Mass / Surplus
Build clean muscle mass (+12% kcal)

5. Track Menstrual Cycle?

Notion will auto-adjust macro and activity targets according to your cycle phase.

YES, TRACK CYCLE
NO, SKIP THIS

6. Sleep & Recovery

< 6 hours
6–7 hours
7–8 hours
8+ hours

7. Core Habits (Select 3–4)

Drink 2L water daily
Hit 8,000–10,000 steps
1.6–2.0g protein / kg bodyweight
Minimum 7 hours quality sleep
Evening digital detox
BODY OS SYSTEM DIAGNOSTIC COMPLETE
TARGET DAILY CALORIES
—
KCAL / DAY
—
PROTEIN
—
FATS
—
CARBS
• Basal Metabolic Rate (BMR): — kcal
• Total Energy Expenditure (TDEE): — kcal

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$29
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