Answer a few simple questions. We do the math. You get a plan you can actually follow — starting today.
✓ Takes 3 minutes
✓ Exact grams per meal
✓ Your foods, your schedule
✓ Printable PDF
No account needed · 100% free
STEP 1 OF 7 · WHO YOU ARE
TELL US ABOUT YOU
Every field matters — this is how we get your numbers right.
⚠ Please fill in every field before moving on.
FIRST NAME
GENDER
AGE
HEIGHT
CURRENT WEIGHT (LBS)
GOAL WEIGHT (LBS)
YOUR TRANSFORMATION GAP
—
NOW
—
GOAL
—
TO LOSE
STEP 2 OF 7 · YOUR GOAL
WHAT ARE YOU BUILDING TOWARD?
Be honest — these choices directly change your calorie target.
⚠ Make a selection in every section before continuing.
WHAT'S YOUR PRIMARY GOAL?
HOW ACTIVE ARE YOU RIGHT NOW?
Pick the one that honestly matches your current week — not your best week ever.
HOW MANY TIMES A DAY DO YOU EAT?
Count everything — meals AND snacks. If you eat breakfast, a mid-morning snack, lunch, an afternoon snack, and dinner, that's 5. This covers your full day from morning to night, not just main meals. More eating windows = smaller portions each time, which is easier to digest and keeps energy steady.
💡 3 meals = 3 bigger plates · 4–5 meals = meals + 1–2 snacks · 6 meals = eating roughly every 2–3 hours. Same total calories, just split differently.
STEP 3 OF 7 · YOUR FOODS
WHAT WORKS FOR YOUR BODY?
Flag anything you avoid, then pick the foods you'll actually eat. Your meal plan will be built around these.
⚠ Select at least one protein, one fat, and one carb to build your plan.
WHAT BEST DESCRIBES HOW YOU EAT?
We'll filter the food list to only show what works for your diet. You can still customize from there.
⚠ FLAG ANYTHING TO AVOID
Tap anything you're allergic to or just won't eat. Nothing is required.
ANYTHING ELSE? (optional)
PROTEIN SOURCES — Tap to select yours
HEALTHY FATS — Tap to select yours
VEGETABLES — Tap to select yours
CARBOHYDRATES — Tap to select yours
STEP 4 OF 7 · YOUR SCHEDULE
WHEN DO YOU EAT?
Set a time for each meal. This turns your numbers into a real daily routine you can follow.
⚠ Set a time for every meal before continuing.
STEP 5 OF 7 · YOUR EXACT NUMBERS
HERE'S YOUR PLAN
Based on your body, goal, and lifestyle — here's exactly what you eat every single day.
YOUR DAILY TARGETS
—
kcal
CALORIES
—
grams
PROTEIN
—
grams
CARBS
—
grams
FAT
YOUR MACRO SPLIT — PERCENTAGES
PROTEIN
—
CARBS
—
FAT
—
YOUR DAILY MEAL PLAN
Each meal shows exact grams to hit your daily targets. You can adjust the food selections below.
STEP 6 OF 7 · OPTIONAL BUT POWERFUL
GOT BLOODWORK?
Upload your lab results and we'll tailor your food and supplement recommendations to what your body actually needs. This step is completely optional — skip it if you don't have labs on hand.
🧬 Why this matters: Your bloodwork tells us things your weight doesn't — like if your iron is low (affects energy and workouts), if your vitamin D is deficient (affects fat loss and mood), if your cholesterol needs watching (affects fat source recommendations), or if your blood sugar is elevated (affects carb choices). We use this to fine-tune your plan, not replace your doctor.
🩺
UPLOAD YOUR LAB RESULTS
Tap to upload or drag & drop · PDF or image (JPG/PNG) · Your file stays private
✓
FILE READY
AI ANALYSIS — BASED ON YOUR LABS
⚠ This analysis is educational only and not a substitute for medical advice. Always consult your physician before making changes based on lab results.
ANALYZING YOUR LABS ...
Reading your markers and cross-referencing with your goals — this takes about 15 seconds
STEP 7 OF 7 · YOUR PLAN IS READY
TIME TO EXECUTE.
Review your full plan — then download your PDF. Print it. Follow it. Win.
BLOODWORK-INFORMED ADJUSTMENTS
DOWNLOAD YOUR PLAN
Print it. Put it on the fridge. Show up every day.
