Pick a goal.
Get the plan.
Tell us what you want from your body and what you have to train with. You get calories, macros, a 12-week projection, and a day-by-day, week-by-week training plan, plus the short list of supplements that actually earn a spot.
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12-week projection
Your plan
Your stack
Food first. These fill the gaps your plan leaves.
AFM earns a commission on qualifying Amazon purchases, at no extra cost to you. We only list what we would take ourselves. Full picks and reasoning in 10 Best Men’s Supplements of 2026.
How the AFM Body Lab works
The Body Lab turns your goal, your stats and your schedule into a full training and nutrition plan in seconds. Pick what you want (lose weight, build muscle, lean out or get fit), enter your age, height and weight, and tell us how many days you can train and where. The plan updates as you change anything.
- Calories: we estimate your maintenance calories with the Mifflin–St Jeor equation and your activity, then set a deficit or surplus for your goal.
- Macros: protein is set at 0.8–1.0 g per pound (capped for larger bodies), fat at about 27% of calories, and carbs fill the rest.
- Training plan: a full-body, upper/lower or push/pull/legs split based on your days, with exercises that match a gym, home dumbbells or no equipment.
- Projection: a 12-week weight forecast that recalculates your calories every 4 weeks, the way you should in real life.
- Stack: the few supplements that actually help your goal, ranked Core, Helpful or Optional.
How we keep it safe
Weight loss is capped at about 1% of body weight per week and calories never drop below 1,500 for men or 1,200 for women. If your weight is already low for your height, the Body Lab won’t put you in a deficit, and it warns you if a target is below a healthy weight. These are general estimates, not medical advice. Talk to your doctor before starting a new diet, training plan or supplement, especially if you have a health condition or take medication.
Frequently asked questions
How many calories should I eat to lose weight?
Most men lose fat steadily eating about 500 calories below maintenance, which works out to roughly 1 pound a week for a 200 lb man. The Body Lab calculates your exact number from your stats and activity.
How much protein do I need to build muscle?
Research supports about 0.7–1.0 g of protein per pound of body weight for people who lift. Higher intakes help most when you are in a calorie deficit, because they protect muscle.
How many days a week should I work out?
Three to four days is plenty for most people, especially beginners. Five or six days can work if you recover well, but more days only help if you can sleep, eat and show up consistently.
Do I need supplements?
No. Food, training and sleep do most of the work. Protein powder and creatine are the two with the strongest evidence and the most practical value. Everything else fills specific gaps.
Keep exploring
Read our full guide to the 10 best men’s supplements, gear up with grooming essentials and find your signature scent in the AFM Scent Lab.