Nutrition Toolkit

Premium Macro Calculator + Meal Strategy Builder

Estimate calories and macros, then turn the numbers into meal structure, food swaps, hydration targets, training-day guidance and practical templates you can use today.

Calculate My Targets Read the Evidence
Output Calories + macros + meal templates

Built for fat loss, recomposition, lean gain and performance phases.

20+ templates 80+ foods 3 meal styles
ProteinTrain hard? Start with a protein floor.

ISSN guidance supports 1.4-2.0 g/kg/day for most exercising people, with higher intakes sometimes useful during fat-loss phases.

ISSN protein position stand
CarbsMatch carbs to training demand.

BDA/SENR guidance lists 3-5 g/kg/day for light-to-moderate active people, rising with longer or more intense training blocks.

BDA sport nutrition guidance
Health baseKeep the plate balanced.

The NHS Eatwell Guide prioritises fruit and vegetables, starchy carbohydrates, protein foods, dairy or alternatives, and measured unsaturated fats.

NHS Eatwell Guide
HydrationUse hydration as a performance lever.

NHS guidance suggests 6-8 cups or glasses of fluid daily for most people, with more when training, sweating or in hot environments.

NHS hydration guidance
AccuracyDaily movement changes the real number.

Non-exercise activity can vary widely between similar people, so the calculator asks for steps and defaults to a conservative start before adjusting from real progress.

Endotext NEAT review

Build Your Macro Plan

Estimated with BMR equations, steps, training volume and a conservative starting range.

Body Details
Goal + Pace
Movement + Training
Eating Structure

No account required. Your email and consent let us deliver your personalised plan, save your calculator results and follow up about relevant Garcia Builder coaching support.

Practical playbook

Turn your result into a week you can actually follow.

Fat loss

Keep protein high, build meals around lean protein and vegetables, measure calorie-dense fats, and review hunger before cutting harder.

Muscle gain

Use a small surplus, add easy carbs around training, include calorie-dense foods, and watch weekly rate of gain instead of chasing scale jumps.

Recomposition

Prioritise resistance training, stable protein, enough carbs for sessions, and progress photos/measurements instead of scale weight alone.

Busy schedule

Repeat two reliable breakfasts, two lunches and two dinners. Consistency beats variety when work and stress are high.