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Optimizing your experience
Optimizing your experience
Work out your maintenance calories and daily macros, then turn them into a full day of meals. Body fat is optional, but supplying it switches the estimate to a more accurate lean-mass-based formula.
Years
If you know it, the calculator uses Katch-McArdle instead - it works from lean mass, so it is more accurate.
Add your age, height and weight. Results update as you type - nothing is sent anywhere.
A full day of meals built from your targets, using whole foods with USDA nutrition data. Switch goals, swap any food, and the totals recalculate.
Prefers cheaper staples (rice, oats, eggs, beans, chicken thighs).
Comma-separated, e.g. tuna, mushrooms, quinoa.
Enter your age, height and weight above to build a meal plan.
Body Fat and Facial Definition: What Leanness Does to Your FaceWhy body-fat level is the biggest changeable factor in facial definition, what the research shows about reading weight and health from a face, why facial fat loss varies between people, and the point where getting leaner stops helping your face.
Sleep, Body Fat and Stress: The Lifestyle Factors That Actually Shape Your LookAn honest, evidence-based overview of how the hormones that influence male body composition and facial definition really work; what lifestyle can and can't do, and why most "hormone-boosting" advice online is overstated.
The Aesthetic Male Physique: Frame, Proportions, and How to Train for ThemHow skeletal frame, the shoulder-to-waist ratio, and body fat combine to create an aesthetic male physique; what the research supports about which proportions read as attractive, and how to train toward them regardless of your genetics.
Why Is My Face Puffy? Causes and How to Debloat Your FaceFacial puffiness is mostly short-term fluid retention driven by sodium, alcohol, and poor sleep, and it's one of the faster things to improve. What actually causes it, what helps, and how to tell everyday bloat from something that needs a doctor.Medical disclaimer: Calorie targets, macros and meal plans are population-level estimates, not a prescription. Individual energy needs vary by up to 20% from any predictive equation. This tool does not provide medical advice, diagnosis, or treatment. Consult a qualified physician or registered dietitian before starting or changing any diet, especially if you have a medical condition or food allergies, are pregnant, or have a history of disordered eating. Allergen information is a guide only - always read food labels. If you experience adverse effects, stop and seek medical attention.
Treat the results as a starting estimate, not a target to hit exactly. The point is to give you a sensible place to begin and something to adjust from.