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FEMALE Chat: This chart is for females.

Step 1 Find your height and weight

WEIGHT (lbs) & (kgs)


100lbs 110lbs 120lbs 130lbs 140lbs 150lbs 160lbs 170lbs 180lbs 190lbs
45kg 50kg 54kg 59kg 64kg 68kg 73kg 77kg 82kg 86kg
H 142cm 4'8
E 144cm 4'9
I 147cm 4'10
G 149cm 4'11
H 152cm 5'
T 154cm 5'1
157cm 5'2
C 160cm 5'3
M 162cm 5'4
165cm 5'5
& 167cm 5'6
170cm 5'7
F 172cm 5'8
E 175cm 5'9
E 177cm 5'10
T 180cm 5'11
182cm 6'0
185cm 6'1
187cm 6'2
190cm 6'3
193cm 6'4
195cm 6'5
198cm 6'6
200cm >6'7

Step 2 Find your color

CALORIES PER DAY Protein (g) Carbs (g) Fats (g)


1500 - 1600 100 - 105 80 - 90 90 - 95
1600 - 1700 105 - 110 90 - 100 95 - 100
1700 - 1800 110 - 115 100 - 110 100 - 105
1800 - 1900 115 - 120 110 - 120 105 - 110
1900 - 2000 120 - 125 120 - 130 110 - 115
2000 - 2100 125 - 130 130 - 140 115 - 120
2100 - 2200 130 - 135 140 - 150 120 - 125
2200 - 2300 135 - 140 150 - 160 125 - 130
2300 - 2400 140 - 145 160 - 170 130 - 135
2400 - 2500 145 - 150 170 - 180 140 - 145

MALE Chat: This chart is for males.

Step 1 Find your height and weight

120lbs 130lbs 140lbs 150lbs 160lbs 170lbs 180lbs 190lbs 200lbs 210lbs
54kg 59kg 64kg 68kg 73kg 77kg 82kg 86kg 91kg 95kg
142cm 4'8
144cm 4'9
147cm 4'10
149cm 4'11
152cm 5'
154cm 5'1
157cm 5'2
160cm 5'3
162cm 5'4
165cm 5'5
167cm 5'6
170cm 5'7
172cm 5'8
175cm 5'9
177cm 5'10
180cm 5'11
182cm 6'0
185cm 6'1
187cm 6'2
190cm 6'3
193cm 6'4
195cm 6'5
198cm 6'6
200cm >6'7

Step 2 Find your color

CALORIES PER DAY Protein (g) Carbs (g) Fats (g)


1700 - 1800 120 - 125 100 - 110 100 - 105
1800 - 1900 125 - 130 110 - 120 105 - 110
1900 - 2000 130 - 135 120 - 130 110 - 115
2000 - 2100 135 - 140 130 - 140 115 - 120
2100 - 2200 140 - 145 140 - 150 120 - 125
2200 - 2300 145 - 150 150 - 160 125 - 130
2300 - 2400 150 - 155 160 - 170 130 - 135
2400 - 2500 155 - 160 170 - 180 140 - 145
2500 - 2600 160 - 165 180 - 190
2600 - 2700 190 - 200
2700 + 200 - 210
200lbs 210lbs 220lbs 230lbs 240lbs 250lbs
91kg 95kg 100kg 104kg 109kg 113kg

NOTES:
If you weight more than 250lbs start at
the 250lbs mark for your weight.

ADD 100 calories per hour of excerise.


less than 1 hour per day add ZERO
More than 1 hour add 100 caloires
More than 2 hours add 200 caloires
And so on….

Remember this is just a guide! =)

220lbs 230lbs 240lbs 250lbs 260lbs 270lbs


100kg 104kg 109kg 113kg 118kg 122lbs 280+

NOTES:
If you weight more than 270lbs start at
the 270lbs mark for your weight.

ADD 100 calories per hour of excerise.


less than 1 hour per day add ZERO
More than 1 hour add 100 caloires
More than 2 hours add 200 caloires
And so on….

Remember this is just a guide! =)