No random meals. Choose the foods you actually eat — we calculate your targets and build a realistic plan only from your selections.
This tool provides general calorie and macro estimates. It does not account for allergies, medical conditions, pregnancy, eating disorders, or medication needs.
Before you set calories and macros, read the evidence-based guide on how to lose fat while preserving and building muscle. It covers deficit size, protein, lifting, cardio, sleep, supplements, and how to adjust when progress stalls.
Read the guide →Used to calculate BMR, TDEE and daily macro targets.
All foods are listed in each meal — pick 1–3 per column when you eat (100% / 50% / 33%).
Mifflin–St Jeor BMR × activity factor, adjusted for your goal. Portions in each meal are calculated from your macros.
Your plan appears below.
FAQ
Clear, evidence-aligned answers to the questions people search for most often around fat loss, protein, cardio and meal timing.