LESS GUESSWORK. MORE PROGRESS.

Your foods.
Your goals.
Your game plan.

Build meals around foods you actually enjoy. See your portions, track your day, and make your next meal an easy decision.

FREE MEAL BUILDER · BY COACH FRED

Simple food. A plan that fits.

Tell us about you.

Get estimated daily needs automatically. No macro knowledge needed.

Units

Current weight (lb)

Goal weight (lb)

Age

Height (inches)

Sex used for calorie equationTypical activity (work + exercise)I am 18+ and not pregnant or breastfeeding.

Goal direction is inferred from your current and goal weights. Your current body size drives the calorie estimate.

Weight-loss pace

Used only for weight loss. The tool may reduce the pace to preserve its calorie and food-allocation limits. Protein target: 1 g per lb of current body weight (2.2 g/kg), Coach Fred’s planning preference—not a universal requirement.

Meals per dayFood preference

Want another estimate? Explore the USDA planner or ask Coach Fred.

YOUR NEXT LEVEL

Meals are step one.
Let's build the rest.

Get workouts that fit your life, practical nutrition guidance, and accountability with GYR Life Reset.

Explore coaching ↗

Start with your details on the left. Your daily needs and meals will appear here.

Know your foods.

Compare common protein and carb sources. Cooked edible weights except ready-to-eat yogurt. Approximate generic values; check your package label.

Find a foodServing weight (grams)

Food	Protein	Carbs	Calories

100 g = 3.5 oz. Calories include naturally occurring fat. Protein foods can also contain carbs, and carb foods can also contain protein.

KEEP THE MOMENTUM

Put your plan into action.

Download your meals, then connect with Coach Fred about a workout plan or coaching.

Your foods.
Your goals.
Your game plan.

Good food. Clear portions.

Your day, so far.

Add another meal

Your grocery list.

Know your foods.

Put your plan into action.

Your foods.Your goals.Your game plan.

Good food. Clear portions.

Your day, so far.

Add another meal

Your grocery list.

Know your foods.

Put your plan into action.

Your foods.
Your goals.
Your game plan.