SCULPT method
Macro Calculator
Take the guesswork out of fat loss and muscle growth.
Most women who hit a plateau aren’t under training… they’re under eating protein, not fuelling for recovery, or stuck in constant dieting.
Learning your numbers = control, clarity, and long term results.
Macro Calculator
how to choose your activity level
sedentary
You have a desk job or spend most of the day sitting.
You do little to no exercise during the week.
Example: Office worker who doesn’t train or only goes for the occasional walk.
lightly active
You train 1-2 times per week.
You walk a little during the day (to work, errands, light movement).
Example: A casual gym girl who does 1-2 sessions plus a bit of walking.
moderately active
You train 3-4 times per week consistently.
You might have a job where you’re on your feet a lot (retail, hospitality, teaching).
Example: Someone who lifts 3-4x/week and works a job with some movement.
very active
You train 5+ times per week (weights, sport, cardio, or a mix).
You have a physically demanding job (tradie, nurse, personal trainer).
Example: Nurse who trains 5x/week, or an athlete with a busy training schedule.
common mistakes
Don’t overestimate - choosing “Very Active” when you sit at a desk and only hit the gym 3x/week will throw your numbers off.
Focus on reality, not goals - pick the level that reflects your CURRENT routine, not what you want it to be.
Remember: It’s easier to adjust later if needed!
If you still feel stuck on what suits you best, send me a message 🙂
