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Turn daily macros into a training-day meal structure

Map daily macros around a workout day for lifting, hypertrophy, and active body recomposition. The planner keeps 3 or 4 meals as the strongest default, then treats 5 or 6 as an adherence-only override.

Build the plan

Enter your macros and schedule

Add body weight, protein, carbs, fats, wake time, bedtime, and your training time. You'll get one practical training-day meal structure.

Macros

Schedule

Need calories and macros first?

Start with the calorie and macro calculator

Get your daily calories plus protein, carbs, and fats first. Then come back here and turn those targets into a meal-by-meal training-day schedule.

Get my calories and macros

Training-day planner only. This tool is for educational use and does not replace medical advice or individual coaching.