Nutrition
Targets that match your training, a plan for the day and a list for the shop. Nothing to weigh out to the gram.
Sun 13 Sept
Daily Calories
2,050kcal
Maintenance plus a small surplus
Protein
160g
Roughly 2.1 g per kg of bodyweight
Carbs
205g
Weighted toward training days
Fat
64g
About 28% of your daily calories
Sign in to record what you've eaten — your totals are saved to your account.
Estimate
Answer five questions for a starting point. Treat the result as an estimate to test, not a rule to obey.
29yrs
178cm
74kg
Estimated Daily Target
2,829kcal
These numbers are estimates from a standard formula, not measurements. Use them as a starting point, track how you respond over two weeks, and adjust. Not medical or dietary advice.
Meal Plan
Four meals that hit the day's targets without a spreadsheet.
7:30 AM
Thick yogurt, rolled oats and frozen berries, stirred the night before.
12:45 PM
Chicken thigh, jasmine rice, cucumber and a spoon of chilli sauce.
4:00 PM
Banana, milk, whey and a spoon of peanut butter. Sixty seconds.
7:30 PM
Sirloin, roast new potatoes and whatever green vegetable is in the fridge.
Everything today's four meals need, grouped by aisle.