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Diet Tools & Resources

Get the knowledge you need to diet effectively and reach your goals.

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TABLE OF CONTENTS

Calculators

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Macro Calculator
Dial in your exact macronutrients based on your body and goals.
 
Get My Macros
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Keto Macro Calculator
Calculate the macros you need to reach ketosis and stay there.

Get My Macros
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TDEE Calculator
Determine the calories you need for weight loss, gain or maintenance.
 
Get My Calories
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Carb Calculator
Learn exactly how many carbohydrates you need each day.
 
Get My Carbs
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Keto Carb Calculator
Determine how many net carbohydrates to eat in a day.
 
Get My Carbs
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Protein Calculator
Calculate the protein you need to reach your goals.
 
Get My Protein
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Keto Protein 
Calculate the amount of protein you need for a keto specific diet.
 
Get My Protein
water-calculator
Water Calculator
Stay strong and lose weight with proper hydration. 

Get My Water
BMI-calculator
BMI Calculator
Set the right goals by understanding your body composition first.
 
Get My BMI

Meal Prep Toolkits

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Weight Loss
Start to finish shopping lists, recipes and instruction to weekly meal prep for weight loss.
 
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Fat Loss
Get more out of your workouts, dial in your nutrition for fat loss, and get shredded. 
 
Get My Toolkit
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Muscle Gain
Maximize muscle gain and dial in your nutrition to your personal fitness needs.
 
Get My Toolkit
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Clean Eating
Clean up your diet, improve your health, and lose weight with clean eating. 
 
Get My Toolkit
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Vegan
Lose weight and improve your health with a 100% plant based vegan diet. 
 
Get My Toolkit
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Keto
Maximize fat loss and stick to your daily net carb goals without going hungry. 
 
Get My Toolkit
paleo meal prep
Paleo
simplify sticking to a paleo diet and help you customize your weekly meal plan to your personal needs.
 
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Meal Plan Quiz

Don't know where to begin?

With a few quick questions we can match you with the ideal diet to satisfy your tastes and meet your goals. 

Workout Plans

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12 Week Fat Loss Workout Plan
12-week workout plan designed to help you maximize fat loss and calorie burn in the gym.
 
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12 Week Muscle Gain Workout Plan
12-week workout plan designed to help you maximize muscle gain and improve strength.
 
Get My Plan

Shopping Lists

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Keto Shopping List
Eat well and cut carbs with ease with this free comprehensive keto shopping list.
 
Get My List
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High Fiber Foods List
50 high fiber foods to add to your grocery list, broken down by food category and serving size for ease of use. 
 
Get My List

Health Resources

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Carb & Portion Guide
A step by step guide to meal planning and carb counting for beginners.
 
Get My Guide
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Blood Pressure Log
Keep track of your daily blood pressure and stay on top of your health.
 
Get My Log
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Low Carb Meal Plan
Control calories and enjoy a nutritious, low glycemic diet with this 1 week menu.
 
Get My Plan