TDEE, Meal & Workout

Gender:

Age:

Height (cm):

Weight (kg):

Body fat % (optional):

Strength sessions/week:

Goal:

Secondary goal:

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.

🎯 TDEE & Macros

Accurate calculations from your inputs to provide precise numbers.

🍽️ Meal planning

Choose 3–5 meals/day, macro-matched suggestions, avoid repeating dishes in a day.

🏋️ Weekly program

Distribute muscle groups per week by secondary goal (muscle, strength, fat loss).

📄 PDF export (VIP)

Export full-week Meal & Workout, synced with your current meal count & 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.