Goal Engine – MASS KH

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MASS KH GOAL ENGINE Version 0.3.9

SCIENCE-BACKED STARTING PLAN

Calculate Your Daily Calories, Protein Target, and Relevant Product Matches.

A Guided Starting Estimate for Adults with a 14-Day Progress Check-In. Food, Training, Recovery, and Real Progress Data Come Before Supplements.

Quick Targets Full Planning 14-Day Check-In Product Matching

PUBLIC BETAScience-Backed Starting Estimates. Help Us Improve the Experience Through Real Customer Feedback.

CHOOSE YOUR EXPERIENCE

Quick Estimate or Complete Goal Planning

Start Simple for Fast Calories and Protein Targets, or Use Advanced Mode for Product Matching, Saved Plans, and 14-Day Progress Tracking.

SIMPLE MODE

Get Your Starting Calories and Protein Target

Six Essential Inputs. No Account Required. Results Are Not Saved.

Primary Goal General Activity AgeAvailable for Adults Age 18 to 75. Equation InputUsed Only for the Mifflin-St Jeor Equation. Unit System

Height (cm) Weight (kg)

Height (ft) Height (in) Weight (lb)

Required Confirmation Confirm This Quick Calculator Is Appropriate for You

Pregnancy or Breastfeeding
An Eating-Disorder Concern or Unexplained Weight Change
A Medical Condition or Medication Requiring Individualized Nutrition Guidance

I Confirm None of the Conditions Above Apply to Me, and I Understand This Is a Starting Estimate, Not Medical Advice.

Use Advanced Mode for the Full Safety Screen, Product Matching, Saved Plans, and Progress Tracking.

SAVED ON THIS DEVICE

Your Starting Plan Is Ready for Progress Tracking

Your Starting Plan and Check-In History Stay in This Browser. Medical Safety Answers Are Not Saved.

SMART MACRO PLANNER

Turn Your Latest Calorie and Protein Targets Into a Practical Day

Choose a Meal Structure and Training Time. The Engine Keeps Your Saved Target, Sets a Practical Fat Minimum, and Assigns the Remaining Calories to Carbohydrates.

DAILY STRUCTURE

Choose the Structure You Can Follow Consistently

Meals per Day Usual Training Time Macro Preference Main Eating Challenge Show First

Required Confirmation Confirm Before Building Your Macro Plan

I Understand These Macros and Meal Portions Are Flexible Starting Estimates, Not Diagnosis, Treatment, or Individualized Medical Nutrition Advice.

You Must Check This Box to Use the Smart Macro Planner.

14-DAY PROGRESS CHECK-IN

Turn Your Real Progress Into the Next Starting Target

The Engine Uses Your Weight Trend and Reported Consistency to Keep, Increase, or Reduce Calories in Small Steps.

PROGRESS DATA

Use Consistent Morning Weight Measurements When Possible

Days Since Starting This PlanAutomatic Calorie Changes Require About 14 Days of Usable Data. Weight Unit Current Average Weight (kg) Current Average Weight (lb)

Consistency During This Check-In Period

Days Within Your Calorie Target Days You Reached Your Protein Target Training Sessions Completed

Average Daily CaloriesUsed to Explain Gaps and Refine Product Matching. Average Daily Protein (g)Leave Blank When Unknown. The Engine Will Not Invent a Protein Gap. Current Waist Measurement (cm)Saved for Your Progress History and Not Used Alone to Change Calories.

Recovery Check

Average Energy Level Average Hunger Level

I Have Concerning Symptoms, an Unexplained Change, or a Reason This Trend May Need Professional Review.

Required Confirmation Review and Confirm Before Analyzing Your Progress

I Understand This Check-In Uses Self-Reported Estimates and Short-Term Weight Trends, Not Diagnosis, Treatment, or Individualized Medical Nutrition Advice.

You Must Check This Box to Use the Adaptive Progress Feature.

Step 1 of 4 Goal

25% Complete

STEP 01

Choose One Primary Goal

Lose FatModerate Deficit with Performance and Protein Support. Build MuscleMaintenance to a Controlled Surplus with Resistance Training. Gain WeightA Practical Surplus for People Who Struggle to Eat Enough. Maintain or RecomposeStable Scale Trend While Strength and Body Composition Improve.

Starting Pace

Conservative Standard Faster

The Tool Does Not Offer Crash-Diet or Extreme-Gain Modes.

STEP 02

Enter Body Data for the Starting Estimate

AgeMVP Range: 18 to 75 Years. Unit System

Equation Input

Male PhysiologyUses the Male Mifflin-St Jeor Constant. Female PhysiologyUses the Female Mifflin-St Jeor Constant. Show a Midpoint RangeUses the Midpoint of Both Constants and Clearly Labels the Assumption.

This Is an Equation Input, Not a Question About Gender Identity.

Height (cm) Weight (kg)

Height (ft) Height (in) Weight (lb)

STEP 03

Describe Your Activity, Training, and Current Intake

Activity Profile

LowMostly Seated, Limited Walking, No Structured Exercise or 1 to 2 Light Sessions. LightSome Daily Walking or Active Work, Plus 2 to 3 Training Sessions. ModerateRegular Activity and 3 to 5 Purposeful Training Sessions. HighPhysical Job, High Step Count, or Hard Training Most Days.

Training Type Training Days per WeekChoose the Number of Structured Training Days You Usually Complete. Preferred Meals per DayChoose the Meal Structure You Can Follow Most Consistently. Estimated Current Protein (g/day) Leave Blank When Unknown. The Engine Will Not Claim a Measured Protein Gap. Remaining Calorie Gap You Struggle to Eat I Regularly Struggle to Eat Enough Food for My Goal.

STEP 04

Set Product Preferences and Complete the Safety Screen

Eating Style Dairy Tolerance Budget Preference

Products You Currently Use

Protein Powder Mass Gainer Creatine Pre-Workout or Stimulant

Safety Screen

Selecting Any Item Below Stops Automated Targets and Product Matching. Detailed Medical Information Is Not Requested or Stored.

I Am Pregnant. I Am Breastfeeding. I Have a Current or Past Eating-Disorder Concern. I Have a Medical Condition or Take Medication That May Affect Weight, Appetite, Blood Pressure, Blood Sugar, Kidneys, Liver, or Heart. I Have Had Recent Unexplained Weight Change or Concerning Symptoms.

Required Confirmation Review and Confirm Before Building Your Plan

I Understand This Tool Provides a Starting Estimate, Not Diagnosis, Treatment, or Individualized Medical Nutrition Advice.

You Must Check This Box to Confirm Your Understanding and Use the Goal Engine.

Complete This Step to Continue

PRIVACY AND PUBLIC BETA

Your Detailed Plan Data Stays in This Browser

The Public Beta analytics record anonymous counters such as mode selected, steps reached, completions, broad device class, and errors. They do not store your body measurements, calorie targets, medical answers, name, or IP address.

PUBLIC BETA FEEDBACK

Help Us Improve Goal Engine

Overall Experience Feedback Type What Should We Improve? Email (Optional)

Copyright 2026 © MASS KH - #720, St.K5, Toul Sangkae 1, Russey Keo, Phnom Penh, Cambodia - Call 012 627 754 • t.me/officialmasskh

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