STEP 1: Choose Goal

STEP 2: Input information

Activity Level
Sedentary = Nothing all day (sleeping and watching TV)
Very light activity = nothing physical. Working a desk job.
Light activity = Non-physical job, but some sort of physical activity during the day.
Moderate activity = non-physical job, some sort of physical activity during the day + daily workout session
High activity = training + physical job or non-physical job and twice-a-day training sessions.
Extreme activity = a very physical job + daily hard training.

STEP 3: Download information