Your numbers,then your food.
Nutrition goes a long way, not just working out in the gym. Start with the targets, then build a week you'd actually want to eat.
The calculator.
Enter your numbers and you'll get calories, macros, fiber, water, and a sample day that adds up to them. Nothing is stored and nothing is sent anywhere.
13 to 100
50 to 700 lbs
48 to 90 in
Fill in your numbers above to see your daily targets.
Same numbers.Different versions.
Protein at every meal
The single change that fixes most late-night snacking before we touch anything else.
Rotate the version
Grilled, smoked, shredded, on the Blackstone. Same food, made so you don't get sick of it.
Cook on purpose
I've cooked since I was young. Learning two or three ways to make your staples is the real skill.
Plan around your day
Shift work, kids, the drive. A plan that only works on your best day isn't a plan.
Know your body
Labs are worth asking your doctor about. Insulin resistance changes how hard all of this feels.
Adjust, don't panic
Stalls get read before food gets cut. Movement usually drops before appetite rises.
About the numbers.
- Are these numbers a diet plan?
- No. They're a starting point built from the Mifflin-St Jeor formula and your activity level. Real coaching adjusts from what your first two weeks actually show, because no formula knows your job, your sleep, or your kitchen.
- Why is protein so high?
- Protein protects the muscle you're trying to keep while you lose fat, and it keeps you full. That combination is most of what makes fat loss stick instead of rebounding.
- Do I have to eat the same foods every day?
- No, and I'd rather you didn't. It's about enjoying the fruits and switching the foods up. The same food can be made in different versions, and that's what lets you keep eating it in month four.
- The scale hasn't moved in two weeks. Do I cut calories?
- Usually not first. Check whether it's a real stall, look at daily movement before touching food, then change the training stimulus. Panic cuts do more damage than patience.
- Should I get blood work done?
- I can't diagnose anything, but getting your labs done is something I recommend. Metabolic issues like high insulin resistance are common and they change how hard this feels. Knowing is better than grinding blind.
This calculator is general information, not medical advice. If you have high blood pressure or any condition, check with your doctor before changing how you eat or train.