Your Details
Maintenance: Staying at your current weight while maintaining health.
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- Body Fat % Estimation - Navy & BMI methods
- Advanced Macronutrient Split - Custom ratios
- Weekly Calorie Cycling - For recomposition
- Meal Timing Optimization - Pre/Post workout
- Supplement Recommendations - Based on goals
- Progress Rate Calculator - Realistic timelines
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Important Note
This calculator provides general health estimations based on standard anthropometric formulas. Results are for informational purposes only and should not replace professional medical advice. Always consult with a certified healthcare professional or coach.
Fill in your details to generate your report.
Asian BMI
0.0
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Ideal Range
0.0
KG Target
Daily Calorie Target
0 kcal
Goal Timeline
Add target weight
Water Goal
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Protein0g
Carbs0g
Fats0g
Malaysian Macro Guide
Protein
Ikan Kembung, Ayam Dada, Tempeh, Tandoori Chicken.
Carbs
Basmati, Ubi Keledek, Nasi Kerabu (No Keropok).
Good Fats
Avocado, Walnuts, Peanut Butter (No Sugar), Santan Cair.
Coach's Tip
Focus on the weekly average weight. Daily numbers fluctuate due to salt and water. Consistency wins.