Forma Calculator
Precision biological fueling for women. Calculate your targets based on activity and performance goals.
Unlock Your Targets
Enter your details so I can build your personalized macro calculation and roadmap.
These flags keep the calculator conservative when coaching alone is not enough.
Your responses suggest this plan should stay conservative and may need clinician oversight.
Dropping more than 25% of your body weight too aggressively guarantees loose skin and muscle loss. I have locked your goal to 'Steady Fat Loss'. We will do this the right way.
Your calories would have dropped too low, so I moved you to a safer minimum. Progress here comes more from consistency and extra daily steps, not eating less and less.
Ahmed's Roadmap For You
Follow your current macros...
Ahmed's Recommended Fuel
This intake is a protective minimum floor, not an ideal long-term calorie target. Keep progress slow, protein high, and get coaching or medical review if possible.
Hydration Goal
Daily water intake
Fiber Goal
Daily fiber minimum
Future Calories
To stay at target weight
Sample Day on Your Targets
A realistic day built around your calories and protein target.
Get 30 full days like this inside the app.
Biological Tip: The Luteal Phase
During the week before your cycle, your metabolism naturally spikes. If you feel uncontrollable hunger, you have my permission to add +150 kcal of healthy carbs to your daily target to prevent bingeing.
Precision Macros Tap for food sources
- Chicken Breast
- Lean Beef
- Salmon/Tuna
- Greek Yogurt
- Eggs/Egg Whites
- Tofu/Tempeh
- Whey/Plant Protein
- Oats
- Sweet Potatoes
- Jasmine/Brown Rice
- Quinoa
- Berries & Apples
- Whole Grain Bread
- Pasta
- Avocado
- Extra Virgin Olive Oil
- Almonds/Walnuts
- Chia/Flax Seeds
- Peanut/Almond Butter
- Dark Chocolate
- Egg Yolks
Pro Tip: Track this effortlessly
Ahmed’s official app includes a built-in barcode scanner and daily tracker so you never have to guess your meals.
Coach's Warning: Avoid "Skinny Fat"
Hitting these macros without a structured training program will cause weight loss, but you risk losing muscle and looking soft. Scroll down to match these macros with the correct protocol.
My Next Steps For You
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Ready to hit these targets?
Take our quick assessment to find the perfect training program tailored to your unique biology and goals.
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Enter your details so I can build your personalized macro calculation and roadmap.
Women's Body Fat Guide
Use this visual reference to estimate your current body fat percentage. Enter this number in the calculator for maximum precision.
