Nutrition planning

Build your nutrition
plan from one number

Start with maintenance calories, choose a direction, set macros, then make the plan fit your meals. Your inputs carry between the tools on this device.

Build a protein shake for muscle gain with recipes, timing options and powder comparisons, or use these high-protein meal ideas to plan solid food.

  1. Estimate maintenance. Use your age, sex, height, weight, and activity to create a starting estimate.
  2. Choose a goal. Apply a moderate deficit, maintain, or use a small surplus.
  3. Set the details. Allocate protein, fats, carbs, and meals in a way you can repeat.

Use estimates as a starting point

Energy equations cannot fully account for daily movement, appetite, training volume, medication, or changes in body composition. Use a consistent intake and a 2–3 week scale-weight trend to check the estimate, then adjust one small step at a time.

A sensible nutrition workflow

For fat loss, begin with a moderate deficit that you can sustain while training and eating enough protein. For muscle gain, a small surplus is usually easier to monitor than a large one. The macro and meal tools translate either target into a practical daily plan—not a medical prescription.

When to get individual advice

If you are pregnant, under 18, have a medical condition, a history of disordered eating, or use medicines that affect appetite or weight, seek guidance from a qualified clinician or registered dietitian before deliberately changing calories.