Calories
1,840 kcal
of 2,200 target
BMS
Body Made Simple
Your body. Your plan. Made clear.
Today’s direction
Build the body you want by mastering the day in front of you.
Keep the fundamentals visible: energy intake, protein, movement, strength, sleep and consistency. Small actions, repeated, create the transformation.
Protein
132 g
of 150 g target
Walking
68 min
of 90 min target
Weight
83.4 kg
7-day trend: −0.4 kg
Weight trend
A steady trend matters more than daily fluctuations.
MonTueWedThuFriSatSun
Learn the system
Direction & Goal Setting
Define what you want, why it matters and the practical route forward.
Energy Balance
Understand calories in, calories out and why body weight changes.
Measure & Assess
Track the right numbers without becoming controlled by them.
Nutrition
Calorie Control
Create a sustainable intake that supports fat loss and daily life.
Protein Made Simple
Set a useful target and build meals that make it easy to reach.
Calorie Cooking
Turn everyday recipes into measured, repeatable meals.
Movement & Exercise
Daily Movement
Use walking and NEAT as your sustainable activity foundation.
Strength at Home
Build and preserve muscle with simple progressive sessions.
Cardio & Fitness
Improve work capacity, heart health and energy expenditure.
Progress
Weight & Trend
Read the trend, not the noise, and make better adjustments.
Measurements
Track waist, body composition and visible changes over time.
Consistency Review
See which habits are driving progress and which need attention.
Tools
Calorie Target Calculator
Estimate BMR, TDEE and a practical calorie target.
Macro Planner
Set protein, fat and carbohydrate targets around your calories.
Weekly Action Plan
Turn targets into a realistic weekly schedule.
