Muscle Maker

Calculate the precise protein and calories needed per meal to maximize muscle growth. Get a personalized nutrition plan based on your body, goals, and the latest science.

Personal Details

Age

Gender

Height

Weight

lbs

Goals & Preferences

Activity Level

Sedentary

Desk job with minimal physical activity.

Recreational

Light exercise or sports 1-3 days per week.

Endurance

Primarily focused on cardiovascular training.

Strength

Consistent resistance training to build muscle.

Mixed Training

A combination of strength and endurance training.

Primary Goal

Maintain Weight

Keep your current body weight stable.

Gain Muscle

Prioritize building lean muscle mass.

Lose Weight

Focus on fat loss while preserving muscle.

Dietary Preference

Meal Structure

To optimize muscle protein synthesis (MPS) and improve body composition, the total daily protein intake is the most critical factor. However, evenly spacing protein intake every 3-4 hours keeps your body in a muscle-building state, maximizing the benefits of your diet and training.

Start time of the first meal

Align this with your schedule.

Number of meals per day: 4

Spacing between meals (hours): 4

Supplement Strategy (optional)

Allow one meal to be a supplement shake

Muscle Maker

Personal Details

Allergies & Restrictions

Meal Structure