Your daily calories, protein, carbs, and fat — matched to how hard you train each day.
What's your sex?
This picks the right metabolic equation for your body.
Your stats
We use these to calculate your baseline metabolism.
What's your goal?
This sets how we adjust your calories from baseline.
Do you track calories burned with a watch or ring?
If yes, enter your average total daily burn (the full-day number, not just workouts). We'll cross-check it against the formula.
Find this in your device's app as your daily average over the last few weeks.
Your Daily Targets
Day type
Calories
Protein
Carbs
Fat
Formula vs. your tracker
Formula (moderate day)
Your tracker average
How to pick your day type
Non-training — no workout, or only walking, stretching, or corrective/mobility work.
Light — 30–45 minutes of easy work: technique practice, corrective circuits, light accessories, or easy cardio. You finish feeling fresh.
Moderate — a standard lifting session: 45–75 minutes, several compound lifts, working sets that genuinely challenge you. Most training days live here.
Hard — 75+ minutes, a heavy lower-body or full-body day, very high volume, or lifting plus conditioning the same day. You finish drained.
When in doubt, pick the lower tier. Most people overrate their effort — you can always bump up if recovery and hunger say you undershot.
How your numbers work
Calories are the anchor. Hit that number; the macro ranges give you daily flexibility.
Protein targets 0.8–1g per pound of bodyweight (1.75–2.2g/kg) every day — it protects muscle no matter the goal.
Carbs scale with training, from about 0.5g/lb on rest days up to 2g/lb on hard days. Fuel matches output.
Fat fills the remaining calories — eat the low end on days you land high on protein and carbs, and vice versa. It never drops below 0.3g/lb (0.66g/kg).
Screenshot this table. Pick the row that matches each day and hit those numbers.
Check the scale weekly. Same day, same conditions. If your weight isn't moving the way you want after 2–3 weeks, adjust calories by 100–150 and reassess.
