Answer a few questions and get a weekly training split, macro targets and a sample day of eating — tuned for teens, cycle-based training, PCOS, pregnancy, postpartum and menopause. Free, no signup.
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Within the healthy range — maintain calories and keep protein high to hold lean mass.
Healthy weight range for your height: 53.5–72.0 kg.
BMI ignores muscle mass — pair it with your macro plate rather than using it alone.
Short reads on macros, protein pairing, and eating with intent.