Nutrition

Nutrition Built Around Your Goal.

Simple nutrition guidance designed to support training without making healthy eating unnecessarily complicated.

tool

Calorie and Macro Calculator

Estimate a daily calorie and macronutrient starting point based on your body data, activity and goal.

The calculator uses the Mifflin-St Jeor equation to estimate resting energy expenditure, applies an activity multiplier, then adjusts for your selected goal. Treat the output as a starting point, not a prescription: track for two weeks and adjust based on what actually happens.

Mifflin-St Jeor basis
Activity multipliers
Protein set by body weight
Adjustable goal offset

Included on every plan

template

Meal-Planning Templates

Three-meal and four-meal day structures you can fill with foods you already enjoy.

Each template sets a protein anchor per meal, then distributes remaining carbohydrate and fat around your training window. Swap ingredients freely; the structure is what keeps the day consistent.

Three-meal day
Four-meal day
Training-day template
Rest-day template

Pro membership

template

Grocery Lists

Organised shopping lists for building, maintenance and cutting phases.

Lists are grouped by aisle and built around foods that store well and reheat without losing quality. Each list includes a compact version for a single week.

Protein staples
Carbohydrate sources
Fats and cooking oils
Produce and flavour

Pro membership

recipe

High-Protein Recipes

Twenty repeatable recipes, each above thirty grams of protein per serving.

Recipes are written for real weeknights: short ingredient lists, one or two pans, and clear macro counts per serving so they slot into any plan.

Breakfast options
Fast lunches
Batch-cook dinners
Snacks above 20g protein

Pro membership

guide

Cutting Guide

How to reduce calories in a controlled way while protecting training quality.

Covers deficit sizing, protein targets, managing hunger, training adjustments and when to pause. Written to be practical and honest about the trade-offs involved.

Deficit sizing
Protein floor
Managing hunger
When to take a break

Elite membership

guide

Muscle-Building Guide

Eating to support hypertrophy training without unnecessary excess.

A measured surplus, adequate protein and consistent training will do most of the work. This guide explains how to set each of those and how to tell whether it is working.

Surplus sizing
Protein distribution
Carbohydrate timing
Tracking the right markers

Pro membership

guide

Maintenance Guidance

Holding your position without tracking every meal forever.

Maintenance is a skill. This guide covers weight ranges rather than fixed numbers, habit anchors, and how to respond when the trend moves.

Setting a weight range
Habit anchors
Reverse from a deficit
Travel and events

Included on every plan

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Hydration Tracker

Log daily water intake against a target that adjusts with your training load.

Set a daily target, log intake as you go, and review the weekly pattern. Hydration is one of the simplest variables to keep consistent.

Daily target
Quick-add amounts
Weekly pattern
Training-day adjustment

Included on every plan

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Nutrition Habit Tracker

Track four daily habits instead of counting every gram.

Protein at every meal, vegetables twice a day, water target met, no unplanned late-night eating. Four checkboxes, tracked daily, reviewed weekly.

Protein at every meal
Vegetables twice daily
Water target met
Planned evening eating

Pro membership

Calorie and macro calculator

Nutrition content on Lift Lab is educational and is not medical or dietetic advice. No specific outcome is promised and individual results vary. Consult a qualified professional before making significant changes, particularly if you have an existing health condition.