SHOW
THE WORK.

1. Calorie & macro estimates

The free calculator applies the Mifflin–St Jeor predictive BMR equation (using the user's choice of equation), multiplies by a selected activity factor, then applies an illustrative goal adjustment. It is not a measurement of metabolism and is not appropriate for every age, medical condition or activity level. Macro estimates are calculated with simple grams-per-kilogram protein and fat assumptions; remaining energy is assigned to carbohydrate. Calorie-to-macro rounding will cause minor differences.

2. Meal portion estimates

Food values are generic reference approximations. We do not currently retrieve live nutrition-label data or run a verified nutrient-composition API. Prepared food varies significantly by brand, restaurant, cooking oil, raw/cooked condition, and how a serving is measured. A mathematically neat daily calorie total is not the same as a clinically accurate or nutritionally complete diet.

Before any private meal-plan library is sold, its ingredients and calculations should be validated against sources such as USDA FoodData Central, local product labels and qualified nutrition review, including micronutrient adequacy. Canada's Food Guide recommends variety and prioritizing vegetables/fruits, whole grains and protein foods, including plant sources.

3. Resistance training recommendations

Our sample templates prioritize a manageable schedule, technique, gradual adaptation and flexible exercise selection. Number of working sets, rep ranges and rest depend on goal, experience and time. No program should prescribe an identical number of kilograms to everybody. Estimated 1RM is a calculation and should not be treated as a reason to test maximal lifts.

Our general approach is informed by the American College of Sports Medicine 2026 resistance-training position stand. It emphasizes that consistency and manageable programming matter, and different approaches can work for healthy adults. This is not injury rehabilitation guidance.

4. Grocery-cost estimates

The grocery planner starts with editable illustration prices expressed in CAD. They are not current grocery-store quotes. The quantities do not establish complete nutrient coverage. Edit every price and quantity to match your own receipt, store and household.

5. Wearable metrics

Consumer wearables estimate steps, sleep, calories and other physiological measures using device-specific sensors and algorithms. Treat them as approximate and avoid diagnosing health conditions from the site or a device reading. We do not collect live wearable-account data.

6. Privacy and personalization

Free tools calculate in your browser. The progress log uses local browser storage only, with manual CSV export and deletion. There are no live customer accounts, cloud progress syncing, subscription billing or automatically delivered personal coaching plans. The personalized questionnaire prepares a copyable request locally; no server-side form submission is connected yet.