Nutrition
Numbers first. Then food you will eat.
Most people guess. Start here instead: run your numbers, see what your day is supposed to look like, and stop negotiating with yourself at 9pm. This is knowledge, not a diet — and knowledge is the part you keep.
Fill in your numbers above to see your daily targets.
Get In TouchStraight answers
Before you change anything
Is this what my meal plan would look like?
No. This gives you a starting point for calories and macros, nothing more. A real plan gets tailored to you alone — your restrictions, your schedule, the food you will actually eat. There is no one mold fits all here.
The number looks low. Should I eat less than it says?
Do not. Eating under your number does not speed anything up, it just makes you tired, weak in the gym and far more likely to quit in three weeks. Sustainable beats fast every single time.
Do I have to hit the protein number exactly?
Get close and stay consistent. Protein is the one I push hardest on because it protects your muscle while you lose fat, and muscle is what keeps you strong and gives you energy left over at the end of the day.