🎯 TDEE & Macros
Accurate calculations from your inputs to provide precise numbers.
TDEE, Meal & Workout
Introduction
TDEE, Meal & Workout helps you calculate TDEE, split macros accurately, suggests meal options, and builds weekly workout plans based on your goals. Great for beginners with no experience or coaches who need fast plan drafts. VIP unlocks PDF export, full weekly schedule, and access to our Meal & Form check group. Everything in one utility. Mark “Completed” each day to unlock the next day’s plan.
🍽️ Meal planning
Choose 3–5 meals/day with macro-matched suggestions and avoid repeating dishes within a day.
🏋️ Weekly program
Distribute muscle groups across the week according to your secondary goal (muscle, strength, fat loss).
📄 PDF export (VIP)
Export full-week Meal & Workout synced with your current meal count and dishes.
How it works
- Sign in with Gmail in the utility box.
- Enter your info → click Calculate TDEE & Macros.
- Click Build plan to generate your week.
- Choose meals/day and tweak dishes if you want.
- Tick Completed to unlock the next day.
- (VIP) Export PDF to download the full week.