>CALORIES

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Set your calorie & macro targets

Enter your stats and goal (cut / maintain / bulk) and we'll calculate science-based targets — Mifflin-St Jeor / Katch-McArdle BMR, activity-adjusted TDEE, and goal-tuned macros. Or set fully custom numbers.

Daily Fuel

— Today

— set targets to begin

Hydration

Water today

0.0 L healthy range — L

Log your first drink of the day.

Log

Add food

History

Targets —

Fuel intel · synced

⚙ Targets

Sex

Age

Height (cm)

Weight (kg)

Body fat % (optional)

Activity

Goal

Pace (% bodyweight / week)

Training focus

BMR—

TDEE (maintenance)—

Daily target—

Est. weight change—

Calorie & diet goals — added to what the coach knows about you

0/300

Use custom targets instead of calculated

Calories

Protein g

Carbs g

Fat g

Fiber g

Sugar cap g

📷 Log from photos

Review & edit before logging

Meal

Adjust the amounts, then log

💧 Hydration

Your healthy range is set from your body weight (30–40 ml/kg/day) plus activity, caffeine and any meds below. Weight & activity come from your calorie targets.

Average caffeine per day (mg)

~1 cup coffee = 95mg · espresso = 75mg · energy drink = 160mg. Above 200mg/day adds a little water.

Stimulants & meds

Each one bumps your daily water target. ADHD stims, diuretics, decongestants, nicotine, alcohol and more.