A starting level, not a rulebook.
Food works the way training works here. We find where you are, we set numbers you can actually hit in a real week, and we adjust once your body reports back. Run the calculator, take the numbers as a first small goal, and change one thing at a time.
Fill in your numbers above to see your daily targets.
Get In TouchBefore you change anything
Do I have to track every meal forever?
No. Use these numbers as a starting level, the same way we use a starting weight. Track long enough to see what your normal week actually looks like, then keep the two or three habits that moved the needle and let the rest go.
What if I only have time for one change?
Make it protein at breakfast. It is the one change that survives a short night and a long Monday, and it protects the muscle we are building instead of spending it. Small goals equals big wins here too.
Should I eat differently as I get older?
Mostly you need more protein and more water than you think, spread across the day rather than stacked at dinner. Joints and tendons like consistency. Nothing on this page replaces advice from your doctor, especially if you are managing a condition.