FITNESS OPTIMIZATION
Build your training plan.
Enter your targets below and get a tailored nutrition and workout plan. Your protein target is set at 196 g per day - dial in your calories and goal weight to see your custom split.
YOUR INPUTS
Daily calorie target2,590 kcal
1,500
5,000
Automatically calculated from your body weight and goal.
lbs
lbs
Cutting phase: lose 10.0 lbs
Weekly loss rate
Estimated timeline10.0 lbs at 1 lb/wk
10weeks
/
3months
MACRO BREAKDOWN
2,591 kcal totalProtein196 g·784 kcal
Fat50 g·452 kcal
Carbs339 g·1,355 kcal
DAILY MEAL PLAN
5 meals1
Breakfast
7:00 AM48g/409kcal
Eggs3 whole
18g216
Oats1 cup cooked
5g73
Whey protein shake1 scoop
25g120
2
Mid-Morning Snack
10:00 AM21g/253kcal
Greek yogurt200 g
15g89
Almonds30 g
6g164
3
Lunch
1:00 PM67g/514kcal
Chicken breast200 g
62g330
Brown rice1.5 cups cooked
4g167
Broccoli1 cup
1g17
4
Afternoon Snack
4:00 PM21g/279kcal
Cottage cheese150 g
11g98
Quinoa0.5 cup cooked
4g120
Edamame100 g
6g61
5
Dinner
7:00 PM36g/478kcal
Salmon fillet180 g
33g312
Sweet potato1 medium
2g86
Avocado0.5 whole
1g80
Daily totals
196 g
Protein
50 g
Fat
339 g
Carbs