FORMA Calculator
Personalized nutrition targets and a practical roadmap built around your 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.
Enter each activity separately. If strength and cardio happen on the same day, count that day once in total training days.
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.
Use your tracked daily average over the last 7–14 days.
Reverse dieting should be based on more than one button. Add your intake, plateau length, and recent trend so I can decide whether it fits. If intake is truly low and your weight has been flat for weeks, I may switch you into a recovery-first phase.
Please correct the highlighted values before calculating.
Your daily targets
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.
Precision Macros
These macros match the meal plan selected above.
- Chicken Breast
- Lean Beef & Kofta
- Fish & Tuna
- Cottage Cheese & Labneh
- Eggs
- Lentils & Beans
- Yogurt & Laban
- Baladi & Pita Bread
- Sweet Potatoes
- White/Brown Rice
- Bulgur & Freekeh
- Dates & Fruit
- Potatoes
- Lentils & Chickpeas
- Tahini
- Extra Virgin Olive Oil
- Almonds/Walnuts
- Pumpkin/Sesame Seeds
- Peanut Butter
- Olives
- Egg Yolks
Spread your water through the day
What does this mean?
Increase gradually across the day.
An estimate, not a deadline. Review your weight trend, measurements, and performance every 2–4 weeks.
Ahmed's Roadmap For You
Your 7-Day Meal Plan
A full week built around your targets.
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.
Every meal is an example. Swap similar foods while keeping calories and protein close.
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.
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.
Your Next Step
Ready to hit these targets?
Take our quick assessment to find the perfect training program tailored to your unique biology and goals
Sync Data Required
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.
