How much should you eat?
Put in four numbers. Get your daily calories, protein, carbs and fat to feel good while losing fat, holding steady, or building strength.
Turn this into a meal plan
7 days of meals that hit these numbers, plus a grocery list. Free.
More tools
- Meal plan generatorA week of meals sized to your calories, with a grocery list. Choose how much you want to cook.Build a plan
- Protein calculatorYour daily range and how to split it across meals.Find my protein
- Cut plannerHow many weeks to your goal weight at a pace you can stick to.Plan my cut
- Body fat calculatorEstimate body fat with a tape measure, using the U.S. Navy method.Estimate body fat
GirlDiets Coach
The calculators give you a starting number. Coach keeps it right: a 12-week cut where your targets adjust every week from your own weigh-ins, and your period weeks don't get mistaken for stalls.
- Today's targets, meals and a 10-second check-in
- A new menu and grocery list every week
- Calories that adjust when you stall or lose too fast
- 3 full-body workouts a week, gym or home
Opening soon. Join the waitlist for a free starter week by email.
Start here
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Twelve meals you can put together in under ten minutes.
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The surplus, the rate, and why "bulky" isn't the risk you think.