FREE FITNESS QUIZ

Your Custom Blueprint for Real Progress

Take my free quiz and get the most accurate calorie and macro targets for your body, plus workout recommendations to match your goal. Enter your details and get your personalized results instantly.

What to Expect

Precision Nutrition

Your personalized calorie and macro targets to fuel your body and hit your goals.

Recommended Training

We match you to the exact training program you need based on your experience and equipment.

Your Action Plan

A clear, data-driven strategy so you can move forward with total confidence and purpose.

Hey, I’m Adam Pfau

A fitness coach and entrepreneur who’s built one of the most trusted communities online around practical, no-BS training and nutrition. My audience is mostly everyday people who are tired of confusion and gimmicks — they want clear, structured plans that actually work. They follow me because I combine evidence-based strategies with real-world application, breaking down complex concepts into simple steps they can take action on.

Most of my audience has tried and failed with fad diets or random workouts. They’re looking for something sustainable: guidance on how to eat, train, and stay consistent without wasting time or money. I provide that through my app, programs, and tools like this calculator, which give them structure, accountability, and the confidence that what they’re doing will actually get results.