SCULPT method
Macro Calculator
Learning your numbers gives you control, clarity, and results that actually last.
Let's take the guesswork out of it.
How To Choose Your Activity Level
Pick the level that matches your current weekly routine - not your goal. This keeps your numbers accurate and your results real.
Sedentary
- Desk job or sitting most of the day.
- Little to no exercise during the week.
Lightly Active
- You train 1-2 times per week.
- Light daily movement - errands, walking, getting to work.
Moderately Active
- You train 3-4 times per week consistently.
- On your feet a fair bit (retail, hospitality, teaching).
Very Active
- You train 5+ times per week (weights, sport or cardio).
- Physically demanding job (tradie, nurse, PT).
Common Mistakes
!
Don't overestimate. Choosing "Very Active" when you sit at a desk and hit the gym 3x/week will throw your numbers off.
!
Reality, not goals. Pick the level that reflects your CURRENT routine - not what you want it to be.
✓
You can adjust. It's easy to change your level later as your training builds.
Still not sure what suits you best? Send me a message.
Macro Calculator
Fuel for results — not restriction.
