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Meal builder

Daily calories and a diet preference → 3 meals + snack framework, instantly.

kcal

From your TDEE. Most adults: 1,600 cut, 2,000 maintain, 2,800 bulk.

Today's framework

1790 kcalfrom 2000 kcal target

210 kcal under target — add fruit, milk or a drizzle of oil. 132 g protein.

Breakfast
Oats + whey + banana480 kcal · 34 g protein
Lunch
Tuna wrap + salad520 kcal · 38 g protein
Dinner
Pasta + turkey meatballs580 kcal · 38 g protein
Snack
Cottage cheese + pineapple210 kcal · 22 g protein
Total protein
132 g29% of framework calories — distribute, don't front-load

Worth knowing. A scaffold, not a prescription. It shows a kcal distribution and protein per meal — not micronutrients, allergies or medical needs. If you have a condition that shapes what you eat, use this to start a conversation with a clinician, not to end one.

Book a free consultationA framework is useful; a week's shop that you will actually cook is the thing that changes a habit.

How this is worked out

How the framework is picked

Each diet has three archetypal servings per slot. The combination is chosen deterministically from the calorie target so the same target always yields the same scaffold — useful for comparing days. Protein and kcal are per labelled serving, not per 100 g.

Protein, not prescriptions

The value here is protein per meal and a kcal distribution that respects the target. Seasonality, allergies, culture and budget are not inputs, so the result is a scaffold to edit, not a plan to follow verbatim.

Where the gated list goes

The base 3+1 framework is free and instant. A full 7-day shop and gated PDF live behind the lead capture — the calculation itself is never gated, only the deeper deliverable.

Other tools

  • Trek readinessWhat the trek asks against what you are doing now — the gap, named, and the weeks to close it.
  • Hike timeNaismith's rule, corrected for descent, pack and the stops nobody plans for.
  • Heart-rate training zonesFive zones from your own resting rate, not a formula that ignores your fitness.
  • Daily energy and proteinWhat a day actually costs you, and how much protein supports the training on top.
  • Body compositionBody fat from a tape measure, and the fat-free mass index that actually tracks your training.
  • One-rep maxYour working maximum as a range, from two formulas that disagree — plus the percentages to train off.
  • Interval timerTabata, EMOM, hill repeats — with sound, a wake lock, and a clock that stays right in your pocket.
  • Muscle mapClickable anatomical map — tap a muscle to see the exercises that actually train it, with cues.
  • Workout vaultFilterable workout cards — no-equipment, dumbbell, core and cardio — with printable PDF.
  • Routine templatesFull Body 3×, Upper/Lower 4×, PPL 6× and trek prep — Sheets & Notion progression sheets.

What would you do with this?

That is the part worth talking through, and the first conversation is free and takes half an hour.

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