1. Your petite profile
For adults 18+. Use your details to estimate resting energy and daily needs.
Component method solves for TEF as a percentage of total intake. Do not add an activity multiplier on top of separately logged exercise.
2. Food diary & macros
Log individual foods, or enter the totals from a whole meal, recipe, label, or restaurant nutrition listing.
3. Movement & strength
Step goal
Start with a goal that suits your current baseline, then increase gradually if comfortable.
Log a workout
Active calorie estimates are rough and can be inaccurate, especially for strength training. The component-method estimate is optional; don't double-count exercise already included in an activity multiplier.
Simple full-body strength template
A starting template to adapt to your experience and abilities, not a requirement to lift a particular way.
- Squat or sit-to-stand variation
- Hip hinge or glute bridge
- Row or band row
- Wall, incline, or regular push-up
- Carry, core stability, or balance exercise
Start with manageable loads and good technique, allow recovery, and seek qualified guidance if new to lifting or managing an injury.
4. Hydration & fiber
Hydration needs vary with climate, activity, diet, and health. This is a personal reminder, not a medical prescription.
Protein & fiber matter
Protein supports muscle repair and maintenance; fiber supports digestive health and can help meals feel satisfying. Aim for a varied mix of foods and adjust gradually to your tolerance. Individual targets can vary, especially with kidney, gastrointestinal, or other medical conditions.
5. Real-world meal ideas
Nutrition varies by brand, portion size, and preparation. Use measured ingredients and a reliable food database for your actual log.
6. Protein powder & supplement guide
Protein powder options
- Whey concentrate: dairy-based; often economical, may contain more lactose.
- Whey isolate: dairy-based and usually lower in lactose.
- Soy, pea, or blended plant protein: useful dairy-free options; compare protein per serving and allergens.
- Food first: Greek yogurt, eggs, fish, poultry, tofu, beans, lentils, and other foods can contribute protein too.
How to evaluate a product
- Check protein per serving, serving size, added sugar, ingredients, and allergens.
- Prefer independent testing/certification where available, such as NSF Certified for Sport or Informed Choice; certification does not guarantee a product is right for everyone.
- Be skeptical of “fat-burning,” “detox,” and guaranteed weight-loss claims.
- Supplements can interact with medicines or be unsuitable in some conditions. Ask a clinician or pharmacist when relevant.
This is an educational guide, not a ranked “best supplement” list. Product formulations and testing status change; verify current labels and certifications before buying.
7. Progress & celebrations
Celebrate habits and consistency, not only scale changes.
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