A basic digital food scale
Use grams when you can. They're easier and more consistent than guessing with cups or spoonfuls.
LEARN THE BASICS.
THEN GET YOUR NUMBERS.
If you're new to macros or food tracking, start with the short guide below. If you already know the basics, jump straight to the calculator.
HERE'S ALL YOU
NEED TO START.
You don't need special containers, a complicated meal plan, or perfect measurements. A simple food scale and a food-tracking app can make your targets much easier to understand.
Any food-tracking app you'll actually use
Search or scan your food, enter the amount you ate, and let the app do the math.
FOOD SCALE 101
How to weigh something in about 10 seconds.
- 1Put your plate or bowl on the scale.The weight of the dish doesn't matter.
- 2Press TARE / ZERO.The display goes back to 0g. “Tare” simply means zeroing out the container.
- 3Add your food and log the grams.If it reads 145g, enter 145g in your tracking app. That's it.
If you weigh chicken, rice, or pasta raw, use a raw entry. If you weigh it cooked, use a cooked entry. Water changes the weight during cooking, so consistency matters.
Your first few days take the longest. Once your usual breakfast, snacks, and meals are saved, tracking becomes much faster.
The scale is a learning tool, not a life sentence.
Use it to learn what portions look like. You do not need to weigh every bite forever, and restaurant meals can simply be estimated.
COMMON QUESTIONS.
What are “macros”?
The main macros are protein, carbohydrates and fat. Fiber is a type of carbohydrate, not a micronutrient, but it is useful enough to track separately. Your fiber goal is already included within your total carb target.
Do I have to hit these numbers exactly?
No. They're starting targets, not a test. Getting reasonably close consistently is enough.
How do I know what's in my food?
Nutrition labels and food-tracking apps can do the math for you. You don't need to calculate it yourself.
Do I need to weigh my food forever?
No. A scale is most useful while you're learning portions and when you want more consistency. Many people become much better at estimating over time.
Can I still eat at restaurants or have dessert?
Yes. You don't need a perfect diet. Your overall habits across time matter more than one meal.
What if I go over one day?
Just continue normally at your next meal or the next day. No punishment and no starting over.
How is this calculated?
We estimate your energy needs from the information you entered, then adjust that estimate for your goal. It's a useful starting point, not a measurement of your exact metabolism.
READY?
CALCULATE YOUR
CALCULATE YOUR
STARTING TARGETS.
It takes about a minute. You'll get a starting calorie target plus protein, carbs, fat, and a daily fiber goal based on your answers.
START CALCULATOR →01 / 04 · ABOUT YOU
~2,100
CALORIES / DAY
These are all daily targets.
Aim reasonably close. You do not need to hit any of them perfectly.
165gProteinMuscle + recovery
215gCarbsEnergy + training
65gFatHealth + satisfaction
29gFiberDigestion + overall health
Fiber is part of your total carbs. It is shown separately because it is worth paying attention to.
FOR YOUR FIRST WEEK,
KEEP IT THIS SIMPLE.
Stay reasonably close to your calorie target.You don't have to hit it perfectly.
Aim for your protein target.Protein supports muscle, recovery and fullness.
Aim reasonably close to carbs, fat, and fiber too.Carbs help fuel you, fat supports health, and fiber supports digestion and overall health.
HERE'S ONE EXAMPLE DAY
BUILT AROUND YOUR TARGETS.
These four meals roughly add up to the calories, protein, carbs, fat, and fiber calculated for you above. Swap foods freely and adjust portions to fit your preferences.
Just an example. This is not a required meal plan.
MAKE PROTEIN
EASIER TO PICTURE.
How many times do you usually eat in a day?
A SIMPLE GUIDE
~40g
protein each time you eat
DON'T CHANGE IT
TOO QUICKLY.
Use this starting point consistently for about 2–3 weeks before deciding whether it needs adjusting. Day-to-day changes are normal.
IMAGINE NEVER HAVING TO
START OVER AGAIN.
Work 1:1 with Ryan to turn these numbers into a plan built around your goals and real life. You will also learn how to keep progressing when life changes.
WORK WITH RYAN →General educational estimates only; not medical advice. Individual needs vary. This tool is for adults 18+. Pregnancy, medical conditions, a history of disordered eating, or specialized nutrition needs warrant guidance from an appropriate qualified healthcare professional.