How to Use This Planner

This tool helps you balance calories, protein, carbs, and fat while choosing TRT-supportive recipes. Quickly set your info, explore meals, and build your grocery list to support muscle, recovery, and healthy body composition.

Tap for step-by-step guide ➕
  1. Enter your info: Add age, height, weight, activity level, and goals in the calculator.
  2. Check your targets: See your calories, protein, carbs, and fat with live progress bars (protein target set higher for TRT support).
  3. Browse meals: Switch between breakfast, lunch, dinner, or snacks.
  4. Use filters: Tap High-Protein, Low-Carb, Heart-Healthy, Dairy-Free, Gluten-Free, or Quick to customize recipes.
  5. Add recipes: Click “Add to Day” to build your plan and track macros automatically.
  6. Review totals: Your calories and macros update instantly as you add or remove items.
  7. Grocery list: Every ingredient is added to a simple list you can copy or clear anytime.

Key Terms

  • BMR (Basal Metabolic Rate): The number of calories your body burns at complete rest—just to keep you alive (breathing, circulation, organ function).
  • TDEE (Total Daily Energy Expenditure): Your BMR multiplied by your activity factor. This is the total calories you burn in a day including work, exercise, and daily movement.
  • Activity Level:
    • Sedentary (1.2): Little or no exercise, mostly sitting.
    • Light (1.375): Light activity/sports 1–3 days per week.
    • Moderate (1.55): Moderate exercise/sports 3–5 days per week.
    • Very Active (1.725): Hard exercise/sports 6–7 days per week or a physical job.
    • Extra Active (1.9): Very hard exercise + physical job, or 2x daily training.
  • Recomposition (“Recomp”): Eating at around maintenance calories (±0%) with high protein and resistance training to simultaneously lose fat and gain or preserve muscle. Progress is slower than a pure cut or bulk, but body composition improves steadily.