Input your details. Get a practical framework. Adjust from there.
Your Info
Goal & Activity
Macro Approach
Mifflin-St Jeor — age & sex adjusted
Daily Calorie Target
kcal per day
Protein
g
Carbohydrates
g
Fat
g
Per Meal Breakdown
Protein
–g
Carbs
–g
Fat
–g
Protein Override
Below 0.6g / lb bodyweight. Protein this low may compromise muscle retention, especially during fat loss. Confirm this is intentional before proceeding.
Calculated target: –
Protein is the most protected variable in this framework. Override only when there is a specific reason. Carbs and fat will rebalance proportionally to hold total calories.
Carb / Fat Balance
Carbs
–g
Fat
–g
← More Carbs More Fat →
Carb floor reached — 75g minimum enforced. Shift right to increase fat further.
Portion Guide
Per Day
Palm — protein–palms
Cupped hand — carbs–cups
Thumb — fat–thumbs
Fist — vegetables4–6fists
Per Meal
Palm — protein–palms
Cupped hand — carbs–cups
Thumb — fat–thumbs
Fist — vegetables–fists
oz / day
Daily water target. Start before coffee or food.
Add electrolytes on training days and when sweating heavily.
Food Framework
GHH — Gather, Hunt, Harvest
Prioritize
Lean proteins — chicken, turkey, beef, eggs
Fish and seafood
Vegetables of all kinds
Fruit — whole, not juiced
Rice, oats, potatoes
Olive oil, avocado, nuts, seeds
Greek yogurt and whole dairy
Pull Back On
Ultra-processed packaged foods
Refined sugar and added sweeteners
Industrial seed oils
Liquid calories — soda, juice, alcohol
Low-fat "diet" products with long ingredient lists
This framework does not know your genes yet. The Rebuilt DNA Kit reveals how your body actually responds to food — how efficiently you regulate appetite, how you process and store fat, how your inflammatory response affects results, and how well your metabolism runs under training demand. Same goal, different biology. The numbers above are a sound place to start. Your DNA tells you how to finish.