Used to calculate your personalised TDEE and calorie targets.
28
years old
1665
Male
Female
175
cm height
145 cm215 cm
78
kg current
40180
70
kg goal
35170
Step 3 of 10 — Activity
Activity Level
Your daily movement outside of gym sessions.
Sedentary
Desk job, little to no exercise
×1.2
Lightly Active
Light exercise 1–3 days/week or active job
×1.375
Moderately Active
Gym 3–5 days/week + normal walking
×1.55
Very Active
Heavy training + physical job or 2× daily
×1.725
Your Fitness Level
🌱 Beginner
New to training or returning after a long break
💪 Intermediate
Training consistently for 6+ months
🔥 Advanced
3+ years of structured training
Step 4 of 10 — Equipment
Gym Access
We'll tailor your 7-day workout split to what you have available.
🏋️Full GymBarbells, cables, machines
🏠Home GymDumbbells, bands, bodyweight
🪃Dumbbells OnlyLimited equipment
🤸BodyweightNo equipment at all
Step 5 of 10 — Nutrition
Dietary Preferences
We'll build your meal plan around what you actually eat.
Grocery & Meal Plan Mode
💰
Budgeted
Native Kenyan ingredients at market prices. Avg KES 200–350/day. Ugali, omena, ndengu, eggs, sukuma — classics that build serious muscle.
🌿
Sustainable
Wider variety with whole foods. Avg KES 400–650/day. Brown rice, chicken, yoghurt, whey smoothies — premium but achievable long-term.
Both build muscle equally well. Budgeted = maximum protein per KES. Sustainable = more variety + whey protein smoothies included. Switch anytime in Settings.
Diet Type
🍗StandardNo restrictions
🥦VegetarianNo meat or fish
🌱VeganPlant-based only
☪️HalalHalal certified
✡️KosherKosher certified
🥑KetoLow carb, high fat
Intolerances / Allergies
🌾Gluten-Free
🥛Dairy-Free
🥜Nut-Free
🥚Egg-Free
🫘Soy-Free
✅None
Step 6 of 10 — Health
Health Check
Keeps your program safe and effective.
Existing conditions (select all that apply)
💉Diabetes
❤️Hypertension
🦴Joint Issues
✅None
Pregnancy / breastfeeding?
Not applicable
No
Yes
We'll adjust your program for safety
⚕️ ROC Fitness is a fitness and nutrition program. Always consult your doctor before starting if you have any medical conditions.
Step 7 of 10 — Your Plan
Personalised Plan
Based on your stats — here's exactly what your 12 weeks look like.
2,450
Daily Total Energy Expenditure (TDEE)
2,150
Phase 1
Wks 1–4 · −300
1,950
Phase 2
Wks 5–8 · −500
1,700
Phase 3
Wks 9–12 · −750
Current Weight
78 kg
Goal Weight
70 kg
To Lose
8 kg
Protein Target
156 g/day
Program Length
12 Weeks
Training Days
5 / week
✅ Expected result: 6–10 kg of fat loss over 12 weeks while maintaining muscle mass. Results depend on adherence — aim for 80+ daily score consistently.
Step 8 of 10 — Strength Baseline
Your 1RM
Optional — sets your working weights at 70% of your max. Skip if you're not sure yet.
Squat 1RM— kg
Bench Press 1RM— kg
Deadlift 1RM— kg
💡 Not sure? Use a weight you can lift 5 times and multiply by 1.17 for an estimate.
Step 9 of 10 — Pricing
Choose Your Plan
One-time payment. No hidden fees. Instant access worldwide.
🇰🇪 Kenya · KES Pricing
FREE TRIAL
7-Day Free Trial
KES 0
/7 days
Full program access for 7 days
Daily meal plans
All dashboard features unlocked
No credit card required
One trial per account only
Monthly
$29
/mo
Full 12-week program
Daily meal plans (midnight)
Weekly grocery lists (Friday)
Mid-week & end-week PDFs
Email reminders & alerts
Most Popular
12-Week
$69
/12 wks
Everything in Monthly
Save $18 vs monthly billing
Full 3-phase access
Priority email support
Deload week yoga plans
Annual
$149
/yr
Everything in 12-Week
4 full program cycles
Advanced analytics dashboard
Body recomp tracking
Meal shuffle customisation
🔒 Secure payment via Intasend · All major cards accepted · PayPal available at checkout
Step 10 of 10 — Confirm
Almost There!
Review and confirm — then we take you to payment.
Your Details
Name
—
Email
—
Country
—
Weight / Goal
—
TDEE
—
Activity
—
Gym
—
Plan
—
I confirm my details are correct and I'm ready to begin the 12-week ROC program.