How much should you eat?
Put in four numbers. Get your daily calories, protein, carbs and fat for losing fat, holding steady or putting on muscle.
Turn this into a meal plan
7 days of meals that hit these numbers, plus a grocery list. Free.
More tools
- Meal plan generatorA week of meals sized to your calories, with a grocery list. Choose how much you want to cook.Build a plan
- Protein calculatorYour daily range and how to split it across meals.Find my protein
- Cut plannerHow many weeks to your goal weight at a pace you can stick to.Plan my cut
- Body fat calculatorEstimate body fat with a tape measure, using the U.S. Navy method.Estimate body fat
GuyDiets Coach
The calculators give you a starting number. Coach keeps it right: a 12-week cut where your targets adjust every week from your own weigh-ins.
- Today's targets, meals and a 10-second check-in
- A new menu and grocery list every week
- Calories that adjust when you stall or lose too fast
- 3 full-body workouts a week, gym or home
Opening soon. Join the waitlist for a free starter week by email.
Start here
- How much protein do men actually need?
What the research supports, and how to hit it without living on shakes.
- Losing fat after 40
What changes with age, and what doesn't.
- High-protein meals with almost no cooking
Twelve meals you can put together in under ten minutes.
- How to bulk without getting fat
The surplus, the rate, and when to stop.