Free assessment
Find out what to eat, and which phase to run first
Ten questions, one at a time, about two minutes. You get your estimated body fat, lean mass and goal weight range, then the phase to start with and the calories and macros to run it on. Built from what you already eat, not from a generic number.
Results are planning estimates, not medical measurements.
Question 1 of 10
What are you actually trying to do?
Pick the one that matters most right now. The plan is built around it.
Why this is not another calorie calculator
A calculator gives you a number. This gives you a first move and the reason for it. It reads your current intake against what your weight has actually been doing, and when those two disagree it says so rather than prescribing a deficit from a figure you have never really been eating.
It is also willing to tell you not to diet. Four of the five opening phases are something other than a cut, and two of them exist specifically because the answers do not justify one. Dieting harder when you have already been dieting for six months is the most common way people stall, and no calculator that only subtracts calories can ever catch it.
FAQ
Quick questions
Is the assessment free?
Yes. The body composition estimate appears with no signup at all. The phase plan, with starting calories and macros, asks for a first name and an email so we can send it to you. Phone is optional and never required.
Do I need to upload a photo?
No, and we do not ask for one. Two tape measurements, a waist and a neck, produce a better body-fat estimate than software reading a photo, and they take about a minute. If you have no tape, you can skip the step and the estimate is clearly labelled as rough.
Will it always tell me to eat less?
No. Of the five opening phases, only one is a fat loss block. If you have been dieting for months on a low intake, the assessment tells you to eat more first, because cutting further from there is what stalls people. If you do not know your current intake, it gives you a week of measuring instead of a deficit, because there is nothing to adjust from yet.
How accurate are the numbers?
They are planning estimates. Body fat comes from the U.S. Navy circumference method when you supply measurements, and energy requirements come from the Mifflin St Jeor equation with an activity multiplier. Both are population equations applied to one person, which is why the first phase is built around measuring your own response rather than trusting the starting figure.
What happens to my information?
Your email is used to send the plan and Kris's weekly notes, and you can unsubscribe at any time. Your answers are used to build your assessment. Nothing is published.
Prefer to work a single number?
The calculators do one job each, with no signup at all.
25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
1 of 3
2 months coachedDown 10 pounds and carrying more confidence into daily life.
Justin“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
See the full story
6 months coachedFrom zero pull-ups to five on his own.
Jon Miller“Before I couldn't do a single pull-up, and now I can do five all on my own.”
See the full story
3 months coachedBetter technique, better health, and support to keep going.
Jhoan Rincon“Kris changed the way I view my life. Even though I do not have much free time, he helps me push myself to keep going and never lets me give up.”
See the full storyWays to work with Kris
Pick the one that fits your week.
You have read the argument. These are the options, and whichever one you pick carries into the application.
1 of 5
Most hands-onYou want a coach on training, food and accountability every day.- Daily replies, usually within the hour
- FaceTime meal prep: cook, portion, freeze the week
- Fully custom plan with Kris's own demo videos
Core 1:1You want a coach with you daily, without the concierge layer.- Custom training plan with demo videos
- Macros-based nutrition, no rigid meal plan
- Daily accountability at standard priority
New, self-drivenYou run your own week and want a coach reading the numbers.- Custom training and nutrition plan
- One recorded Loom review of your week
- Adjustments based on what the week showed
One-time guidanceYou want direction now without a monthly commitment.- A focused 45-minute Zoom with Kris
- A real diagnosis of what is holding back progress right now
- Guidance on training, nutrition, accountability, or schedule
Community membershipYou want a serious fitness community without a coaching contract.- Access to the Titan Forge Science-Based Telegram community
- Training, nutrition, recovery, and research discussion
- Shared accountability with like-minded lifters