The numbers, done for you
Know your numbers.
Four honest calculators — the same math I run for my own plates. No signup, no email wall, no nonsense. Get the number, then let the kitchen do the rest.
TDEE & maintenance
Where your calories break even — the number every plan starts from. Mifflin-St Jeor, the formula dietitians actually validate.
Find my maintenance →Protein intake
Your daily grams and the per-meal dose — tuned for your goal, your age, and whether you’re natural or enhanced.
Get my protein target →Bulking calories
A surplus sized like an adult’s: lean, standard, or aggressive — with the macros already split for you.
Size my bulk →Cutting calories
A deficit that takes fat and leaves muscle — protein set high, carbs kept where they earn their place.
Plan my cut →Numbers are the start, food is the finish — the free 3-day plan turns yours into actual plates.
The honest fine print: these numbers are kitchen math, not a prescription. I’m a cook and a lifter, not your doctor — for anything health-related, see a qualified professional. Full details: Nutrition Disclaimer · Medical Disclaimer.