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Diet Tools & Resources

Get the knowledge you need to diet effectively and reach your goals.

Calculators

macro-calculator-1
Dial in your exact macronutrients based on your body and goals.
 
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keto-calculator-1
Calculate the macros you need to reach ketosis and stay there.

Get My Macros
caloire-calculator (1)
Determine the calories you need for weight loss, gain or maintenance.
 
Get My Calories
carb-calculator-1
Learn exactly how many carbohydrates you need each day.
 
Get My Carbs
keto-carb-calculator
Determine how many net carbohydrates to eat in a day.
 
Get My Carbs
pro-calculator
Calculate the protein you need to reach your goals.
 
Get My Protein
keto-protein-calculator
Calculate the amount of protein you need for a keto specific diet.
 
Get My Protein
water-calculator
Stay strong and lose weight with proper hydration. 

Get My Water
BMI-calculator
Set the right goals by understanding your body composition first.
 
Get My BMI

Meal Prep Toolkits

weight-loss-1
Start to finish shopping lists, recipes and instruction to weekly meal prep for weight loss.
 
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fat-loss
Get more out of your workouts, dial in your nutrition for fat loss, and get shredded. 
 
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muscle-build
Maximize muscle gain and dial in your nutrition to your personal fitness needs.
 
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clean-eating-meal-prep
Clean up your diet, improve your health, and lose weight with clean eating. 
 
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vegan-meal-prep
Lose weight and improve your health with a 100% plant based vegan diet. 
 
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keto-2
Maximize fat loss and stick to your daily net carb goals without going hungry. 
 
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paleo meal prep
simplify sticking to a paleo diet and help you customize your weekly meal plan to your personal needs.
 
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Meal Plan Quiz

Don't know where to begin?

With a few quick questions we can match you with the ideal diet to satisfy your tastes and meet your goals. 

Workout Plans

12-week-workout
12-week workout plan designed to help you maximize fat loss and calorie burn in the gym.
 
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muscle-gain
12-week workout plan designed to help you maximize muscle gain and improve strength.
 
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Shopping Lists

keto-shopping-list
Eat well and cut carbs with ease with this free comprehensive keto shopping list.
 
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50-high-fiber
50 high fiber foods to add to your grocery list, broken down by food category and serving size for ease of use. 
 
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Health Resources

meal-portioning-guide
A step by step guide to meal planning and carb counting for beginners.
 
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blood-pressure
Keep track of your daily blood pressure and stay on top of your health.
 
Get My Log
low-carb-menu
Control calories and enjoy a nutritious, low glycemic diet with this 1 week menu.
 
Get My Plan