Estimate maintenance from bodyweight, apply an activity multiplier and add your protein and fat targets per kg.
Your basal metabolic rate — the calories you burn at complete rest. Mifflin–St Jeor estimates it from height, weight, age and sex. Katch–McArdle works from lean mass instead, so it is more accurate once you enter a body fat percentage, which is what unlocks it.
A multiplier applied to your BMR to reach maintenance calories, accounting for training, daily movement and digestion. Pick the band that matches a typical week — most people overestimate, so when you sit between two, take the lower one.
Grams of protein per kilogram of bodyweight, held constant across every phase. Roughly 1.6–2.2 g/kg supports training and protects lean mass, and the higher end is worth using while cutting.
Grams of fat per kilogram of bodyweight, also fixed across phases. Around 0.5–1.0 g/kg keeps hormone function and satiety intact. Protein and fat are set first — carbohydrate fills whatever calories remain.
Nutrition Phase Engine
02 · Base + offsets
Maintenance and macronutrients come straight from the athlete profile above. Adjust the profile to change them, or switch to Custom to set your own.
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Protein and fat are your levers; carbs fill whatever calories are left. Switch to % to enter each macro as a share of your custom maintenance instead.
Phase offsets — these set how far each phase sits from the maintenance figure above, and they're what generates the four phase targets.
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Reverse diet — the controlled climb out of a cut, adding calories in small weekly steps to rebuild intake with minimal fat regain. Reverse start is the total daily calories week 1 sits on; ladder step is how much is added on top each week after that.
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Weekly Plan
Set the phase and start date, then shape the week — assign high and low days around your training so intake follows the workload.
Week 1
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Tap a day to cycle it Base → High → Low. High days add the High Day Variable to carbs; low days subtract the Low Day Variable. Watch the weekly average to keep the week on your phase target — leave every day on Base for a flat week.
Reverse ladder
Example Day of Eating
Cut
Pick a day type, then choose which meals you eat. Calories and macros are distributed across them — carbs weighted toward training, protein spread evenly, fat kept low around sessions.
Export Card
Generate a condensed image of your current phase, weekly plan and example day. Everything pulls live from your current numbers.
