fuel for the climb
Your daily targets, without the restriction theatre.
Enter your numbers and get honest calorie, protein, carb, fat, fiber and water targets to support strength training. Nothing is sent anywhere — the math runs on your device.
13 to 100
50 to 700
48 to 90
Used by the BMR formula
Count training and daily movement together
Fat loss adjusts down about 18%, muscle gain up about 15%
Fill in your numbers above to see your daily targets.
common questions
Before you change anything
Do I have to count calories forever?
No. Counting is a short teaching tool. Most people track for a few weeks to learn what their normal week looks like, then keep the habits and drop the spreadsheet.
Why is protein so high?
Protein is what lets you keep muscle while losing fat, and build it while gaining. It is also the most filling macro, which makes everything else easier to hold to.
The number looks bigger than diets I've tried. Is that right?
Probably. Most crash plans put people far below what they need, which is why the weight comes back. Eating enough to train and recover is what makes the change stick.