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.
Just the numbers, or numbers plus a meal-by-meal plan built around how you actually like to eat.
Age, height, weight, activity, goal. Two minutes, with a live preview of your targets as you type.
A polished PDF you can keep, and an AI coach that knows every number in it — ask questions or request adjustments any time.
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.
Needed for hormone production, vitamin absorption, and cell function. Going too low for too long is where energy and mood usually crash first.
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 — 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.
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.
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.
Every plan is delivered as a branded PDF built just for you — not a spreadsheet, not a screenshot.