Quick Athlete Nutrition Quiz

Answer these and hit Calculate. You’ll get maintenance calories and a target plan for your goal.
Switch to ft/in above if you prefer
This tool is educational and not medical advice.

Diet Examples Generator

Paste your macro targets (from the first quiz) or type them below, then hit Build Meals. Keep it general; these are “templates,” not strict recipes.
Rule of thumb portions: 1 palm protein ≈ 25–30 g; 1 cup cooked grains ≈ 40–50 g carbs; 1 Tbsp oil or 1 small handful nuts ≈ 14–16 g fat; 1 fist veg = free/low-kcal volume.