Free for a limited time · Nutrition

Eat like it matters.

No guesswork. No starving. No random diets. Nutrition Protocol turns your stats and your goal into daily macro targets, then builds real meals from nutrient-dense foods that fit your budget.

Built for anyone serious about cutting, recomping, maintaining or lean bulking who wants a plan they can actually execute, not another app that counts calories and leaves you guessing.

Free for a limited time · Later included with the $19.99/month membership

What's inside

How to use it

  1. 01Set your targetsEnter your stats, goal and activity in the macro calculator.
  2. 02Filter your foodLock in your budget, density and dietary preferences.
  3. 03Build or generateTap foods onto today's plate or auto-generate a day of meals.
  4. 04Shop and executePull the grocery list, copy it, and eat with purpose.
Start with your macros ↓ Fast food picks ↓
Alpha Trainer

Alpha Trainer

Nutrition
Protocol

Macros · Nutrient-dense foods
Budget-smart meals · Plate builder

Interactive Client-ready Saved locally

Macro calculator

Client targets
—kcal
—Protein
—Carbs
—Fat

Height improves BMR accuracy. Protein stays high for recomp and muscle retention.

How this is calculated
  • BMR: Mifflin-St Jeor (10×kg + 6.25×cm − 5×age, +5 men / −161 women). With body fat % entered: Katch-McArdle (370 + 21.6 × lean mass kg).
  • TDEE: BMR × activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9).
  • Goal: cut −20%, recomp −10%, maintain 0%, lean bulk +10% of TDEE. Floor: the higher of your BMR or 1,200 kcal (women) / 1,500 kcal (men).
  • Protein: ISSN/ACSM range of 1.6–2.2 g/kg: 2.2 on a cut, 2.0 recomp, 1.8 maintain and lean bulk (about 0.8–1.0 g/lb). Based on a reference weight: lean mass at 15% (men) / 25% (women) body fat when body fat % is known, otherwise capped at a BMI-25 weight so higher body fat doesn't inflate it.
  • Fat: 25–30% of calories (25% cut, 27% recomp/maintain, 28% bulk), at least 0.3 g/lb of reference weight and never below 20%.
  • Carbs: the remainder (kept at 100 g+ by trimming fat toward 20% and protein toward 1.6 g/kg if needed).

Estimates only. Track your weekly weight trend and adjust calories ±5–10%.

Today’s plate

Tap foods to add
Cal
0 / —
Pro
0 / —
Carb
0 / —
Fat
0 / —
    No foods on the plate yet. Add from the list below or load a sample meal.

    Food filters

    0 foods
    Budget
    Density
    Category
    Prefs

    Food list

    Swipe categories

    Sample meals

    Budget-aware
    Show

    Fast food healthy options

    0 picks

    Eating out does not have to wreck the day. The highest-protein, cleanest picks at 12 major US chains, with order hacks and what to skip. Tap + Add to plate to drop an item onto today's plate.

    Show

    Calories, protein, carbs and fat come only from each chain's official nutrition info (linked on every card), checked October 2026. Chains change recipes and portions, so values may change. Check the chain's site before you rely on a number. Where an official number could not be verified, it is left out rather than guessed. High protein = 25g+ protein. Lean = 8g+ protein per 100 kcal.

    Auto meal plans

    From your targets

    Builds a day of meals from high-density foods that match your budget filters and preferences. Uses your calculated macros.

    Generate a plan after setting macros and budget filters.

    Supplements

    By goal
    Goal

    Not medical advice. Dosing is general coaching context only. Check with your doctor before starting any supplement, especially if you take medication or have a medical condition.

    Client notes

    Saved