Premium Coaching Built Around You

Whether you're training at home, in the gym, or on the go, this isn’t just a fitness plan. It’s a high-level transformation experience tailored entirely to your lifestyle, goals, and schedule.

Our premium coaching program delivers expert guidance, structure, and accountability wherever you are. You’ll receive a fully customized training plan, backed by top-tier coaching, that evolves with your progress. Everything is built around you, your body, your goals, and your routine.

Using our advanced Body Gang Fitness App, you’ll have 24/7 access to:

  • Personalized workouts with video demos
  • Real-time tracking for progress and performance
  • Weekly check-ins and habit reviews
  • Direct communication with your coach for support and strategy

No guesswork. No cookie-cutter plans. Just elite coaching that delivers.
Let’s lock in your lifestyle—and turn it into results.

This isn’t just coaching

This is a transformation.

At Body Gang Fitness, we don’t do halfway. You're not just signing up for a workout plan — you're locking in a lifestyle shift. From customized training programs to dialed-in nutrition guidance, everything is tailored to help you burn fat, build lean muscle, and develop real discipline.

The full-spectrum:

✔️ Expert Training Plans

✔️ Personalized Nutrition Coaching

✔️ Ongoing Accountability

✔️ Results You Can See & Feel

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Classic Body Gang Pink Hoodie

Classic Body Gang Pink Hoodie

From $68.50 USD
From $68.50 USD
Classic Body Gang Pink

Classic Body Gang Pink

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Macro Nutrition

Macronutrients

Protein

Proteins are made of amino acids—some of which are essential and must be obtained through diet. Good sources include meat, dairy, beans, and nuts.

Healthier proteins: Soy, beans, nuts, fish, skinless poultry, lean beef, pork, low-fat dairy

Unhealthier proteins: Fried meats, processed meats, sugary yogurts, processed protein bars, many cheeses

Carbohydrates (Carbs)

Carbohydrates are sugars, starches, and fibers. They’re a key energy source and include simple (sugars) and complex (fibers, starches) forms.

Better sources: Whole grains, vegetables, fruits, legumes

Avoid excess: Processed and added sugars

Fat

Fats are energy-dense molecules and necessary for structural and metabolic functions. Not all fats are created equal.

Healthier fats: Monounsaturated, polyunsaturated, omega-3s

Limit or avoid: Saturated and trans fats

Guidelines: Keep saturated fat under 10% of daily calories and avoid trans fats altogether.

Daily Calorie Needs

Calorie needs depend on height, weight, age, activity level, and goals (lose/gain/maintain). BMR and RDEE formulas like Mifflin-St Jeor and Katch-McArdle help estimate needs.

Average range: 1600–3000 calories/day

Men usually require more calories than women, and active individuals require more than sedentary ones.

Macronutrients in Common Foods

The following tables show typical macros (protein, carbs, fat) in various foods:

Fruits

Food Serving Size Protein Carbs Fat
Apple 1 (4 oz.) 0.27g 14.36g 0.18g
Banana 1 (6 oz.) 1.85g 38.85g 0.56g

Vegetables

Food Serving Size Protein Carbs Fat
Broccoli 1 cup 2.57g 6.04g 0.34g

Proteins

Food Serving Size Protein Carbs Fat
Chicken, cooked 2 oz. 16g 0g 1.84g

Common Meals/Snacks

Food Serving Size Protein Carbs Fat
Pizza 1 slice (14") 13.32g 33.98g 12.13g

Beverages/Dairy

Food Serving Size Protein Carbs Fat
Milk (1%) 1 cup 8.22g 12.18g 2.37g

Calculator

*Disclaimer: This calculator provides general estimates. Consult a registered dietitian or healthcare provider for personalized guidance.