Meal Plan

Targets compute from your profile · Sauces and additions update macros live

Computed targets

— protein — carbs — fat — kcal

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Protein

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Carbs

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Fat

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Calories

Macro breakdown

Calorie split — protein · carbs · fat

Protein—

Carbs—

Fat—

Calorie contribution by meal

Breakfast——

Pre-workout——

Lunch——

Dinner——

Breakfast—

Pre-workout snack (30–60 min before)—

ISSN (Kerksick et al., 2017): carbs + amino acids 30–60 min pre-workout maximally prime MPS and glycolytic fuel.

Lunch—

1 bell pepper, sliced31 cal · 1g P · 7g C · 170% Vit C

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Dinner—

Guacamole locked in¼ avocado · 80 cal · 1g P · 7g F

Add to bowl — tap to toggle:

Full day summary

Meal

Cal

Prot

Carb

Fat

Breakfast

—

Pre-workout

—

Lunch

—

Dinner

—

Total

—

Target

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Difference

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Build a custom bowl — tap to select protein, carb, and fat source, then add extras and sauces.

Protein

Carbs

Fat

Calories

🥩 Protein none selected

🍚 Carb none selected

🥑 Fat source none selected

➕ Add to bowl

🫙 Sauces

TDEE methodology

Mifflin-St Jeor (1990): Most validated BMR formula for non-athlete adults. Male: (10×kg)+(6.25×cm)−(5×age)+5. Female: same −161. Outperforms Harris-Benedict in general population (Frankenfield et al., 2005).

Activity multipliers: Base sedentary = 1.2. Lifting: +0.10 (1–2×/wk), +0.175 (3–4×/wk), +0.275 (5+×/wk). Cardio: +0.05–0.175 additively. Based on Ainsworth et al. (2011) compendium.

Goal adjustments: Cut = −500 kcal/day (~1 lb/week loss). Recomp = −200 kcal/day. Lean bulk = +300 kcal/day.

Protein & macros

Stokes et al. (2018) / Henselmans: Benefits plateau at ~0.82g/lb goal bodyweight. Plan uses 0.82g/lb of goal weight. Fat at 0.40g/lb. Carbs fill remaining calories.

Eggs — whole vs. whites vs. mixed: van Vliet et al. (2017): whole eggs stimulate greater MPS than whites at equal protein — yolks provide Vitamin D, B12, choline. Mixed option captures leucine spike from whites while retaining yolk micronutrients. Egg whites are best suited to a cut.

Salmon omega-3s: Smith et al. (2011) — ~2g EPA/DHA per 5 oz linked to reduced inflammation and improved recovery. Hansen et al. (2014) — salmon at dinner correlates with improved sleep quality.

References

Mifflin, M. D. et al. (1990). New predictive equation for resting energy expenditure. Am J Clin Nutr.

Frankenfield, D. et al. (2005). Comparison of predictive equations for resting metabolic rate. JADA.

Ainsworth, B. E. et al. (2011). 2011 Compendium of physical activities. Med Sci Sports Exerc.

Stokes, T. et al. (2018). Dietary protein for muscle hypertrophy. Nutrients.

Kerksick, C. M. et al. (2017). ISSN sports nutrition review update. JISSN.

Symons, T. B. et al. (2009). High-quality protein maximally stimulates MPS. JADA.

Smith, G. I. et al. (2011). Omega-3 supplementation increases rate of MPS. Am J Clin Nutr.

Hansen, A. L. et al. (2014). Fish consumption, sleep, and heart rate variability. J Clin Sleep Med.

van Vliet, S. et al. (2017). Whole eggs promote greater MPS stimulation than egg whites. Am J Clin Nutr.

Bailey, S. J. et al. (2009). Dietary nitrate reduces O₂ cost of exercise. J Appl Physiol.

Hallberg, L. et al. (1989). Vitamin C and iron absorption. Int J Vitam Nutr Res.