FITFORGE
Fitness Cheat Sheet
Calories, macros, big lifts, protein, rest times, and progression rules on one printable page.
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Calorie targets by goal
Multiply by bodyweight in pounds for a starting daily target.
ActivityCutMaintainBulk
Low activityDesk job, 0–2 training days10–12 cal/lb13–14 cal/lb15–16 cal/lb
Moderate activity3–4 lifting/cardio days12–13 cal/lb15–16 cal/lb17–18 cal/lb
High activity5+ hard sessions or active job13–15 cal/lb17–18 cal/lb19–21 cal/lb
Macro split by goal
GoalProteinCarbsFatWhy
Fat loss35%35%30%Higher protein for satiety and lean-mass retention.
Muscle gain25%50%25%More carbs to fuel progressive training volume.
Maintenance30%40%30%Balanced split that is easier to sustain.
Rules that matter
Progressive overload+2.5 kg / +5 lbs every week on main lifts
Only add weight when every rep stays controlled with clean form.
Protein target0.7–1g per lb of bodyweight
Use the higher end during a cut or when meals are inconsistent.
The Big 5 compound lifts
Start with a load you can move for 3×8 with two reps in reserve.
SquatQuads, glutes, trunk
Empty bar, goblet squat, or 45–65 lb
DeadliftPosterior chain
Kettlebell, trap bar, or 65–95 lb
Bench pressChest, triceps
Empty bar or 15–25 lb dumbbells
Overhead pressShoulders, triceps
Empty bar or 10–20 lb dumbbells
RowBack, biceps
Inverted row or 45–65 lb barbell
Rest times
Strength3–5 min
Heavy sets of 1–5 reps
Hypertrophy60–90s
Muscle-building sets of 6–15 reps
Endurance30–45s
Circuits, conditioning, higher reps