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Calculate your numbers, find meals that fit, build your own from scratch, or plan a full day at once — a complete macro-based meal system built on real coaching principles.
Don't know your numbers yet? Start here. Enter your stats to get an estimated calorie and macro target based on your goal — losing fat, building muscle, recomping, maintaining, or prepping for a show. Send the result straight into any of the other tools with one click.
The math behind it: your BMR is calculated with the Mifflin-St Jeor equation, the formula most widely used in clinical and sports nutrition today. That's multiplied by a standard activity factor (1.2-1.9 depending on your activity level) to estimate total daily calories, then adjusted for your goal. Outside of Prep mode, protein defaults to 1g per lb of bodyweight with fat at 25% of calories, carbs filling the rest — or you can switch to a straight percentage split instead. Prep mode uses a lean-mass-based approach built specifically for competitive prep, with protein and fat targets you can fully customize.
Enter your target protein, carbs, and fat, then search a huge library of pre-made meals matched (and portion-scaled) to fit as closely as possible. Great for when you want inspiration and a full recipe with instructions. Leave macros blank and just type a craving (like "pizza") or pick a filter to browse ideas without committing to exact numbers first.
Pick one or more proteins and carbs — from chicken to fruit to nut butters — plus a single fat source, then enter your exact targets. This calculates the precise gram amounts needed to hit your numbers directly, rather than searching for a pre-made recipe. Adding more than one protein or carb splits the amount evenly between them, so a big target spreads across a couple of normal-sized portions instead of one oversized pile of a single food. Add vegetables on the side for free — they don't count toward your macros.
Already know what you're planning to eat? Add each food with its real portion — as many items as you want — and see the total protein, carbs, and fat add up. No targets, no solving — just your actual meal, totaled honestly.
Available only to active coaching clients. Enter the macros your coach already assigned for this meal, pick what you feel like eating from your coach's approved food list, and this calculates the exact amounts to hit your numbers — swap freely within what's already been set for you.
Enter your full daily targets and how many meals you want, and this builds your entire day at once, pulling from the same recipe database as "Find a Recipe" — split across each meal slot, with its own Cheat/Standard setting per meal. Once built, generate a consolidated grocery list (scaled for however many days you're prepping), print a clean copy, or swap out just one meal without rebuilding the whole day.
Found something you liked in Find a Recipe or Build a Meal? Save it, and it'll be waiting here next time — stored right in your browser on this device.
Enter your stats to get a starting-point calorie and macro target — then send the results straight into any of the other three tools.
Not medical or professional advice. This tool provides general meal-planning suggestions based on the macros you enter. It is not a substitute for professional medical, nutritional, or coaching advice — consult a doctor or registered dietitian before making significant changes to your diet, especially if you have any medical conditions, allergies, or dietary restrictions.
AI-assisted content. Recipes and calculations in this tool were built with AI assistance and reviewed for accuracy, but mistakes are possible. Always double-check details that matter to you — especially allergens, portion sizes, and anything tied to a medical condition — before relying on them.
A tool, not a replacement for coaching. This is designed to complement coaching and other nutrition guidance, not replace it. For truly personalized programming that accounts for your specific history, goals, and how your body responds over time, work with a qualified coach.