Complete Beginner

Get a quick baseline. BMI is a blunt tool, but it is a fine place to start a conversation with yourself.

Find out roughly how many calories your body burns in a day. This number shapes almost every other target.

Learn how to split your calories into protein, carbs, and fats for your goal.

Protein is the macro most worth getting right first. Dial in a target you can actually hit.

Most people run a little under. Find a daily water target that fits your weight and activity.

Figure out the best training schedule based on how many days you can train.

A lot of recovery happens while you sleep. Pick a bedtime and wake time that line up with full cycles.