Every body has a set point — we calculate yours

Your calories, broken down to the gram, not the guess.

Tell me your stats and your goal. I'll calculate your maintenance calories, set your target, and split it into protein, fat, and carbs built around what your body actually needs — not a generic 2,000-calorie chart.

Get my plan How it works
Personal macro split Branded PDF you keep AI coach that knows your plan
This is exactly what you get
Example — Jordan, 24, cutting
2,150 kcal / day
Protein180g
Fat70g
Carbs200g
Real plans use your real numbers — this just shows the shape of it.
How it works

From your stats to your plan in minutes

01

Choose your package

Just the numbers, or numbers plus a meal-by-meal plan built around how you actually like to eat.

02

Enter your stats

Age, height, weight, activity, goal. Two minutes, with a live preview of your targets as you type.

03

Get your plan + coach

A polished PDF you can keep, and an AI coach that knows every number in it — ask questions or request adjustments any time.

Included with every plan

What each macro is actually doing

Protein

Builds and repairs tissue

Supplies the amino acids muscle protein synthesis runs on — the main lever for keeping or building muscle, especially while eating fewer calories than you burn.

Fat

Runs your hormones

Needed for hormone production, vitamin absorption, and cell function. Going too low for too long is where energy and mood usually crash first.

Carbs

Fuels output

The body's preferred, fastest-access energy source — what fills the tank for training sessions, focus, and everyday energy once protein and fat are covered.

Whole foods vs. processed

Whole foods — a chicken breast, oats, an apple — are close to their natural state and come packaged with fiber, micronutrients, and water that slow digestion and fill you up per calorie.

Processed and ultra-processed foods strip much of that away and concentrate calories, which is why it's easy to eat 800 calories of them in the time it takes to eat 300 of whole food.

Where this fits your plan

Your targets are calorie and macro numbers — they don't dictate which foods you eat. A plan is easiest to sustain when 80-90% of it comes from whole foods, with room left over for the rest.

That's the part the Full plan handles for you: matching the numbers to actual meals.

More protein isn't automatically better

Once you're eating enough protein to support muscle repair — generally in the 0.8-1.2 g/lb range — pushing it much higher mostly just eats into the calories left for fat and carbs. On a fixed calorie budget, that trade-off can leave you low on the energy that fuels training and the fat that keeps hormones steady. The goal is hitting a solid protein number, not maximizing it.

What you actually receive

A plan you keep, not a number you forget

Every plan is delivered as a branded PDF built just for you — not a spreadsheet, not a screenshot.

  • A cover page with your name and your date, yours to keep
  • Your calorie target, macro split, and exactly why, in plain language
  • Progress tracking, adjustment rules, and a plan for your next check-in
  • Full plan adds meal-by-meal food breakdowns matched to your macros
Work with me

Two ways to get your plan

Basic

The numbers

 
  • Calculated calorie target
  • Protein / fat / carb breakdown
  • Branded PDF plan you can keep and share
  • Appendix explaining exactly how it's calculated
  • AI coach that can answer questions about your numbers
Choose Basic
Most popular
Full plan

Numbers + meal plan

 
  • Everything in Basic
  • Short questionnaire on your food preferences
  • AI-built meal-by-meal plan tailored to your macros
  • Ask the coach to swap meals or adjust your plan
  • Check-ins as your weight and training change
Choose Full plan
Questions

Before you start

How are my numbers calculated?
Your maintenance calories come from the Mifflin-St Jeor equation — a widely used estimate built from your age, sex, height, and weight — scaled by your activity level. Your target adjusts that for your goal, then protein and fat are set from your body weight, with carbs filling the remaining calories. The full working is included in your plan's appendix.
What's the difference between the two packages?
Basic gives you your calorie target, macro split, PDF, and the AI coach for questions. The Full plan adds a short food-preferences questionnaire and turns your numbers into an actual meal-by-meal plan — then lets you ask the coach to swap or adjust meals.
Can I change my plan later?
Yes. Your plan page includes a coach that knows every number in your plan — ask it to swap a meal, explain a target, or adjust for a preference. Keep your plan link; it's how you get back any time.
Who is this for?
Adults 18 and over. The equations behind these targets are built and validated for adults — they don't apply to bodies that are still growing, so under-18s should work with a doctor or registered dietitian instead.
Is this medical advice?
No — these are educational estimates. They're a solid starting point for healthy adults, but they don't replace a doctor or registered dietitian, especially if you have a health condition.
Get my plan