Build a plan

Land calories and protein, pick how long you want to cook from this PDF, then add extras if you want them.

Sex Age Height (cm) Weight (kg) Days you train Goal Calories / day Protein (g) Length Grocery list (+$19) High-protein swaps (+$29) Meal-prep notes (+$49)

$149

Your personalized PDF is prepared from these targets and unlocks after payment. Includes daily portions and recipes; selected extras are added to your plan. Targets that require impractical portions must be adjusted.

Chicken and rice bowl with measured oats, chickpeas and fresh vegetables

We use Mifflin–St Jeor, then you can override calories. Protein defaults to 1.8 g per kg. These are planning estimates, not medical advice.