GymGuide.ai

Nutrition guidance

Training builds the stimulus; food drives the result. Get calorie and protein targets matched to your goal, then a sample day of meals — optional, and yours to tweak.

Your details

We estimate your targets from these. Nothing is shared; it's saved on your device.

Height
ft
in

Your goal timeline (optional)

Give a target weight and a timeframe — we'll size your calories to reach it safely, and build the diet plan around it.

4 wk1 yr

Enter a target weight to see your weekly pace, calorie target and a realistic finish date.

Your daily targets

a lean surplus

3,060

kcal / day

Protein175g · 23% of cals
Carbs399g · 52% of cals
Fat85g · 25% of cals
💧 104 oz water (~13 cups)Maintenance ≈ 2,730 kcal≈ 1.0g protein / lb

Your target

A a lean surplus built for build muscle

Based on Mifflin-St Jeor with your stats and moderately active (3–5 workouts/week), maintenance is ~2730 kcal/day. For your goal we target a lean surplus: about 3060 kcal/day with 175g protein (1 g/lb) to support recovery and growth.

General estimates for education only — not medical or dietary advice. We are not doctors or registered dietitians. If you have a health condition, food allergy, are pregnant/nursing, or take medication, consult a physician or dietitian before changing what you eat.