Select your goal. Get your exact calories, macro targets, workout split, and daily meal plan — built around your numbers.
Everything — your calories, your split, your meals — adapts to what you're actually trying to do.
Caloric surplus, high protein, compound-focused split. Optimized for maximum muscle gain with minimal fat.
Caloric deficit, preserved muscle mass, higher cardio. Keep what you built while revealing your physique.
Maintenance calories, high protein, progressive training. Build muscle and lose fat simultaneously — slower but no surplus needed.
Stay at your current physique while improving strength, endurance, and athletic performance.
Enter your stats — your daily calorie target, macros, and program timeline calculate automatically.
Check off each meal as you eat it. Your macro progress updates in real time.
Download the complete Excel coaching tracker — every workout, every meal, progress logging, and a built-in calorie calculator. All in one file.