Nutrition & Meal Plans
Calculate your daily macros and get a personalized AI meal plan built around your exact calorie and protein targets.
Macro Calculator
Fill in your details to get accurate daily calorie and macro targets.
We pre-filled your details from your workout profile.
Maintain Weight
Build Muscle
Lose Fat
Lean Bulk
Aggressive Cut
Performance
Your Daily Targets
Personalized Meal Plans
Choose your diet style. After calculating macros above, use the AI button to generate a plan matched to your exact targets.
Nutrition Tips
Evidence-based principles for maximum results.
Prioritize Protein
Aim for 1.6–2.2g per kg bodyweight daily. Spread across 3–5 meals for optimal muscle protein synthesis.
Hydration First
Drink 35ml per kg bodyweight daily. Even 2% dehydration reduces strength by up to 15%.
Meal Timing
20–40g protein within 2 hours post-workout. Pre-workout carbs 30–60 min before training boost performance.
Don't Fear Carbs
Carbs are your primary fuel. Choose complex sources — oats, rice, potatoes — for sustained energy.
Track for 2 Weeks
A brief tracking period builds awareness of portions. Use MyFitnessPal or Cronometer to start.
Sleep = Recovery
7–9 hours of quality sleep boosts growth hormone by 70%. Poor sleep sabotages the best diet.
Best Foods by Macro
Top food choices for your fitness objective.
| Food | Serving | Calories | Protein | Carbs | Fat |
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