Fuel Strategy Suite:
Body Type Quiz, Body Composition, + Macro Calculator
Know Your Numbers. Own Your Results.
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Use the calculators below to get your baseline—then choose DIY or let the Run Your Plate Strategist set it up for you.
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Forget guesswork. The Fuel Strategy Suite is your personal toolkit for optimizing health, performance, and results. These data-driven tools deliver actionable insights tailored to your physiology, so you can train smarter, fuel better, and perform at your peak.
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Get the numbers. Make the plan. Execute. Because guessing isn't a strategy.
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Step 1: Know Your Body Type
How does your body naturally respond to training? Your physique affects muscle growth, fat storage, and performance. Find out your somatotype now.
​[ Take the Body Type Quiz ]
Mesomorphs: The Versatile Athlete – Gains muscle easily and excels at both strength and cardio.
Endomorphs: The Mighty and Grounded – Naturally strong and powerful but may store fat more easily.
Ectomorphs: The Lean and Agile – Naturally slim, may struggle to gain mass, but thrives in endurance and agility-based sports.
Note: Your body type isn't a limitation—it's insight. Most people are a mix. Use it as a tool, not a label.
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Already Have Your Numbers?
Suppose you have recent DEXA scan results, InBody measurements, or other professional body composition data with your lean body mass (LBM) and basal metabolic rate (BMR). In that case, you can skip directly to Step 3—or if you've purchased Run Your Plate, upload your results to the Strategist and let it set your macros for you.
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Step 2: Calculate Your Body Composition
Skip if you already have your LBM and BMR.
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Weight doesn't tell the full story. Your body composition does.
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If you don't have recent professional body composition data, use our Body Composition Calculator to get the lean mass and metabolic rate insights you'll need for Step 3.
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[ Calculate My Body Composition ]
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Step 3: Dial in Your Macros & Nutrition
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Already using the Run Your Plate™ Strategist?
If you’ve purchased the Run Your Plate System + Strategist, you can skip this step. Save your Body Composition results and upload them to the Strategist—it will calculate your macros for your goals and activity level automatically.
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DIY option:
Your body, your fuel. Get the numbers right.
The Macronutrient Calculator doesn’t give you generic numbers—it personalizes your protein, carbs, and fats based on your goal, metabolism, and body composition.
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Cutting? Find the right deficit without losing muscle.
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Bulking? Learn exactly how much to eat to gain lean mass.
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Maintaining? Get the ideal breakdown for performance and recovery.
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[ Get My Macronutrients ]​​​​​
Already purchased Run Your Plate? You're done here. Save your Body Composition results and upload them to the Run Your Plate Strategist — it will set your macros for you and so much more!
What to Do With These Numbers
Your numbers are the blueprint. Pick your next move:
Option 1 — DIY
Use your targets to build meals and rhythm (perfect with Run Your Plate™).
Option 2 — Guided
Upload your results to the Run Your Plate Strategist — your 24/7 support coach — and let it set your macros, adjust for training vs. rest days, and turn targets into real-life meals.
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Either way, you’re done guessing.
FAQ
1) What is the Fuel Strategy Suite?​
It’s a 3-step toolset: Body Type Quiz → Body Composition Calculator → Macro Calculator. You’ll walk away with clear numbers you can actually use—without guessing.
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2) What does the Body Type Quiz tell me?​
It helps you identify your dominant somatotype (ectomorph/mesomorph/endomorph), so your starting strategy matches how your body typically responds to training and food.
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3) Is this Body Composition Calculator as accurate as a DEXA or InBody scan?​
Not exactly—and that’s okay. This calculator uses the DoD circumference-based method (tape measurements), which is a standardized way to estimate body fat when measurements are taken correctly. It’s ideal for direction + trend tracking.
DEXA/InBody can be more precise for a baseline scan. If you’re in New York, use my DexaFit partner code AMIRA15 for 15% off scans.
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4) How often should I update my body composition numbers?​
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Most people only need to update every 4–8 weeks (or when weight/measurements/training volume changes noticeably). The goal isn’t constant recalculation—it’s consistent execution and watching the trend.
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5) The Macro Calculator has a lot of options—what should I pick?​
If you’re not sure, keep it simple: choose your goal, select your activity level honestly, and use the default macro preference. If you want macros tailored to your real schedule (busy weeks, travel, “nothing’s working” seasons), that’s exactly what Run Your Plate Strategist™ is for—so you don’t have to guess.
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6) I have my numbers… now what? Is that where Run Your Plate comes in?​
Yes. The Fuel Strategy Suite gives you the numbers—Run Your Plate™ turns them into a system you can run in real life (busy weeks, travel, stress spikes).
And you’re not doing it alone: the Run Your Plate Strategist is like having a 24/7 supportive coach in your pocket to set targets, troubleshoot, and stay consistent without micromanaging every meal.
Run Your Plate Foundational Stack (Fullscript)
Core anchors I use for recovery, cognition, and resilience—simple, effective, not trend-driven.
​Creatine — cognitive support, strength, cellular energy
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Magnesium L-Threonate — nervous system regulation, sleep, brain health
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Vitamin D3 + K2 — bone density, immune integrity, calcium regulation
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Essential Fatty Acids (Omega 3s + 6s) — inflammation, mood, cardiovascular support
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Protein powder options — pick your lane based on digestion + preferences
Not medical advice. This isn’t the full stack—this is the foundation. Your needs vary.
Join me on FullScript for 15% off the Run Your Plate Foundational Stack:
Fullscript is a practitioner platform; I may earn a commission if you shop through my link.