Step 1: Watch This Video



Step 2: Calculate Your Calories


Male Female

Please enter your age:

Please enter your height: Inches 

Please enter your weight in lbs:

What is your daily activity?

Step 3: Create Your Mealplan


What's Your Goal?    Enter Your Calories


Here is how many Calories, Carbs, Fats, Proteins you should eat..


Total intake for the day
Total Breakdown Grams Calories Percentage;
Protein
Fat
Carbs

Instructions:
  • Make sure you watch the video in Step 1 before creating your mealplan
  • Use the drop down boxes to get your own desired meal plan for the day. Once the food item has been selected, enter the total amount of that food in the box below. This will then calculate the calories, protein, fat and carbs for that quantity of the food.
  • If a food item does not appear on the drop down box, then you should not be eating it.
  • As you create your mealplan, the table below will show you how close you are to meeting your required numbers. As long as nothing says "TOO MUCH", then you are within the guidelines.

Meal 1             TOTAL
   
Amount of Food  
Calories
Protein
Fat
Carbs

Meal 2             TOTAL
   
Amount of Food  
Calories
Protein
Fat
Carbs

Meal 3             TOTAL
   
Amount of Food  
Calories
Protein
Fat
Carbs

Meal 4             TOTAL
   
Amount of Food  
Calories
Protein
Fat
Carbs

Meal 5             TOTAL
   
Amount of Food  
Calories
Protein
Fat
Carbs

These are your Mealplans current numbers

  Grams ACTION REQUIRED TARGET
Calories
Protein
Carbs
Fat
Click here to print the result.


Step 4: Download SUF's Exclusive Recipe Book


(right mouse-click on the book and select "save as...")