BODY STATS
YOUR GOAL
DIETARY PREFERENCE
ACTIVITY & TRAINING
Your daily targets
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CALORIES
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PROTEIN (g)
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CARBS (g)
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FAT (g)
Training split:
Sample meal plan
Adjust portion sizes to hit your calculated targets above — this is a meal structure, not an exact gram-for-gram match.
Supplement schedule
This calculator gives general estimates using standard formulas (Mifflin-St Jeor for calories, common resistance-training programming for the split) — it isn't personalized medical, dietetic, or physiotherapy advice. Consult a doctor, registered dietitian, or qualified coach before starting a new diet or training program, especially if you have any pre-existing health conditions.
