Look at your body.
Get to know your plan.
A five-minute quiz that calculates BMI, body fat percentage, waist-to-hip ratio, calorie needs, and macros — and then turns them into a nutrition plan tailored to your goal.
Four steps, five minutes.
Your details
Age, sex, height, and weight — the basis for all calculations.
Measurements
Waist, hips, and if you want, a photo to fine-tune the analysis.
Lifestyle
Activity, sleep, and habits that adjust your calories and macros.
Your report
Your 8 metrics and your plan; your coach reviews them with you.
Eight key metrics. Just one questionnaire.
With just five body measurements and a lifestyle questionnaire, we calculate everything a nutritionist needs to build your plan — using WHO-validated, peer-reviewed formulas.
BMI
Body mass index: your weight in relation to your height, classified by WHO thresholds.
% body fat
Estimate of your body fat based on your measurements, age, and sex.
Waist-to-hip ratio
How fat is distributed: a key cardiovascular risk indicator.
Daily calories
Your daily energy expenditure based on your metabolism (Mifflin-St Jeor) and your activity.
Macro breakdown
Protein, carb, and fat ratios according to your goal.
Lean mass
Everything that’s not fat: muscle, bone, organs, and water.
Total body water
Your body water percentage, estimated with the Watson formula.
Healthy weight range
The recommended weight range for your height, to guide your goal.
Formulas, not guesses. Every number tracked.
BMI follows WHO standards. Body fat uses the US Navy circumference method (waist, hip, neck and height). Metabolic rate uses Mifflin-St Jeor. Water uses Watson. Every metric is tied to a published, peer-reviewed method.
- Your value
- Average
Peer reviewed. Transparent.
Every metric in your report is calculated with a published, clinically validated formula. These are the three we rely on most.
Mifflin-St Jeor
Basal metabolic rateThe gold standard for estimating resting energy expenditure. Validated in different populations since 1990. We multiply it by your activity level and target to set your daily calorie goal.
Evidence Validated in over 2,400 subjectsUS Navy · circumferences
Body fat percentageEstimates body fat from BODY SHAPE (waist, hips, neck, and height), not just weight. That’s why it can tell a muscular body from one with more fat at the same BMI — much more precise than BMI formulas.
Evidence Hodgdon & Beckett, Naval Health Research Center (official US Navy method)Watson
Total body waterPredicts total body water volume from anthropometric data. Used in clinical settings to assess hydration and guide fluid intake recommendations.
Evidence Clinical nutrition standardYour full health report in five minutes.
Four quick steps, four body measurements, and you’ll have your BMI, body fat, calorie target, macro split, and a supplement selection — calculated, not guessed.
Stand inside the silhouette and have someone take your photo (or use the timer).