The Man Plan - Nutrition Intake

Let's Get Started

Quick basics so we can personalize your plan

What should we call you?

Email address

Phone number (for daily check-ins via text) We'll send your daily meal reminders and check-ins here

Your timezone

Your Numbers

These help us calculate your targets

For this plan to truly work, we need accurate data. Grab a scale and measuring tape — this takes 2 minutes and makes everything that follows meaningful.

Age

Height

Current weight (lbs)

Waist measurement (inches) - around belly button This is our best metabolic health marker. Measure first thing in the morning.

Neck measurement (inches) - just below Adam's apple Keep tape snug but not tight.

Your Estimated Numbers

These update as you enter your measurements above

BMI --

Body Fat % --

Waist-to-Height --

Insulin Resistance Likelihood Enter measurements above

Low Moderate High

Why we use the Navy Method

We estimate body fat using the U.S. Navy circumference method, which uses your height, waist, and neck measurements. While not as precise as a DEXA scan, it's practical, free, and correlates well with metabolic health markers. Combined with your waist-to-height ratio, these numbers give us a reliable picture of your starting point and help us track real progress beyond just scale weight.

Your Goal

Where do you want to be?

Your Current Numbers

Based on the measurements you just entered

Est. Body Fat --

Waist-to-Height --

BMI --

Goal Weight (lbs) Help me figure this out →

Health Check

Help us understand where you're starting from

Has a doctor ever diagnosed you with any of these?

Type 2 Diabetes Pre-diabetes / Insulin Resistance Metabolic Syndrome Fatty Liver / NAFLD High Triglycerides Low HDL Cholesterol Sleep Apnea High Blood Pressure None of these

Are you currently taking any of these medications?

Insulin Metformin (blood sugar) GLP-1 (Ozempic, Wegovy, Mounjaro, etc.) Blood pressure medication Statin (cholesterol) Testosterone Replacement (TRT) None of these

How often do you experience energy crashes, especially after meals?

Almost every day - I need naps or feel sluggish after eating Several times a week Occasionally - maybe once a week Rarely - I have steady energy most days

How would you describe your hunger?

I'm hungry all the time, even after eating I get strong cravings for carbs/sweets My hunger is unpredictable I get hungry at normal meal times, satisfied after eating

Activity Level

How much are you moving?

How often do you exercise intentionally?

Rarely or never 1-2 times per week 3-4 times per week 5+ times per week

What's your typical day like?

Desk job, minimal walking, mostly sitting Some walking/standing, but mostly seated On my feet most of the day Physically demanding job or very active lifestyle

If you track steps, what's your typical daily count?

Under 3,000 steps 3,000 - 7,000 steps 7,000 - 10,000 steps Over 10,000 steps I don't track steps

Your Why

What's driving you to make this change?

What's your primary goal?

Lose weight / body fat More energy and mental clarity Improve health markers (blood sugar, cholesterol, etc.) Better physical performance Long-term health and longevity

Why does this matter to you? (We'll remind you of this) 0/500

How committed are you to making changes?

All in - I'm ready to follow the plan strictly Serious - I'll follow most recommendations Exploring - I want to start easy and build up

Dietary Restrictions

Things we need to absolutely avoid

Do you follow any of these dietary patterns?

Vegetarian (no meat) Pescatarian (fish but no other meat) No pork No shellfish Kosher Halal None - I eat everything

Food allergies (serious reactions)

Common:

Food intolerances (uncomfortable but not dangerous)

Common:

Food Preferences

What you actually like to eat

Which best describes your eating style?

Meat-focused I build meals around protein

Balanced I like a mix of protein, veggies, and variety

Plant-forward I prefer more vegetables and plant foods

Which proteins do you enjoy? (Select all that apply)

Chicken Beef Pork Fish Shellfish Turkey Eggs

Which vegetables do you enjoy? (Select all that apply)

Leafy greens (spinach, kale) Cruciferous (broccoli, cauliflower) Peppers and tomatoes Squash and zucchini Mushrooms Asparagus Green beans I don't eat many vegetables

How do you tolerate dairy?

Love it - no problems Some dairy is fine (like hard cheese) Lactose issues - only lactose-free I avoid all dairy

How much meal variety do you need?

I can eat the same meals every day - keep it simple I like some variety - maybe 2-3 different meal patterns I need variety - different meals most days

How do you prefer to prepare meals?

Quick and simple - 15 minutes or less Meal prep - I'll batch cook on weekends I enjoy cooking and don't mind spending time

Email Notifications

We'll keep you on track via email — no spam, no texts, just what you need.

What time do you typically wake up? We'll email your daily brief 30 minutes after this

When should we ask about your day? We'll email your end-of-day check-in reminder at this time.

Email me reminders before each meal

How often do you want to log weight?

Daily - I like tracking trends Weekly - less pressure Minimal - just when I feel like it

Welcome to The Man Plan

Let's Get Started

Your Numbers

Your Estimated Numbers

Your Goal

Your Current Numbers

Projected Numbers at Goal Weight

Health Check

Activity Level

Your Why

Dietary Restrictions

Food Preferences

Email Notifications

Your Profile Summary

Find Your Goal Weight

Great Work!

Start Food Planning

Add Fitness Intake (Optional)