03 · Food · reset.

Your personal
nutrition plan.

Two methods. Choose the one that fits your life — then make it consistent.

For those who want to know exactly.
Precise daily targets for calories and macros. Pair with any tracking app. The numbers remove the guesswork — consistency does the rest.
01 · Units
02 · About You
03 · Activity Level
04 · Your Goal
Your daily targets
—
kcal / day
Protein
—
g / day
Carbs
—
g / day
Fats
—
g / day

Calculated using the Mifflin-St Jeor equation — the most validated method available. Adjust by 100–150 kcal after 2–3 weeks based on how your body responds.

For those who want structure without the spreadsheet.
Your hand is a built-in measuring tool — proportional to your body, available everywhere. Enter your details and we calculate how many servings you need at each meal.
01 · Units
02 · About You
03 · Activity Level
04 · Your Goal
Estimated TDEE
—
Target Calories
—
Goal
—
Your per-meal portion sizes
Protein
—
Palm of hand — fingers closed
Chicken / turkey breastSalmon / white fishGreek yoghurtEggs (2–3 per palm)
Vegetables
—
Closed fist
Leafy greensBroccoli / courgetteRoasted mixed vegSalad
Carbohydrates
—
Cupped hand — fingers together
Rice, oats, or quinoaSweet potatoWholegrain pastaFruit
Fats
—
Length and width of thumb
Olive oil / butterNuts or seedsAvocadoNut butter
How this looks across a day
Breakfast
—
Lunch
—
Dinner
—
Snack
—
—
—
Your plan · reset.
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03 · Food · reset.

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