Step 01 / 04
Goal
What's the goal
right now?
Pick the one closest to where you are. You can change it anytime.
Cutting
−500 kcal / day
Eating to lose body fat with as much muscle held as possible.
Maintaining
baseline
Holding weight while eating reasonably.
Bulking
+300 kcal / day
Eating to put on muscle, deliberately not lean.
General health
no calorie target
Skip the math — just guide me toward smarter picks.
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