LockinPal
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Today's Macros
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/ 2000 cal
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Protein
150g left
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Carbs
200g left
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Fat
65g left
Protein
0g / 150g
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0g / 65g
Food Log
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What Should I Eat?
Based on what you still need today
💧 Hydration
0 / 8 glasses
Aim for 8 glasses (64 oz) daily. Add a pinch of salt or electrolytes if you're training hard — plain water isn't always enough.
🌙 Cycle Awareness
Period
Follicular
Ovulation
Luteal
Macro Calculator
Science-backed targets based on your body and goals
Gender
Goal
Training Frequency (days per week)
Fine-tune (optional — for sharper accuracy)
Speed (how fast to cut or bulk)
Compare Training Frequencies
More training days = more fuel needed. Choose what you can realistically commit to — consistency beats perfection.
Your Daily Targets
Training Days (4 days)
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Rest Days (3 days)
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Why these numbers? (peer-reviewed sources)
BMR (branches by inputs). Default Mifflin-St Jeor (Mifflin et al., Am J Clin Nutr 1990; Frankenfield 2005). For trained users (≥3 sessions/wk), Ten-Haaf (PLoS One 2014). When body fat is provided, Katch-McArdle (uses LBM directly). Choice driven by O'Neill et al., Sports Med 2023 systematic review showing Mifflin under/over-estimates RMR in athletes.
TDEE. FAO/WHO/UNU 2004 PAL ranges (1.40–2.30), tuned by training frequency. Optional step-count input adds NEAT (~0.04 kcal/step/kg above a 7,000-step baseline). NEAT is the largest source of inter-person TDEE variance (Levine, Best Pract Res Clin Endocrinol Metab 2002).
Cut deficit, speed-tiered. Slow −12.5% (~0.5%/wk loss, Garthe-validated) · Steady −17.5% (~1%/wk, upper Helms range) · Fast −22.5% (can exceed 1.4%/wk in lighter users). Garthe et al. IJSNEM 2011 found loss rates above 1%/wk impair lean-mass retention — use Fast only for short windows. Helms et al. J Int Soc Sports Nutr 2014; ISSN Position Stand on Diets and Body Composition (Aragon et al. 2017).
Bulk surplus, capped at higher training frequency. +7.5% / +12.5% / +17.5%; lifters training 5+ days/wk are capped at +10% (treated as advanced). Surpluses above +15–20% in trained subjects add fat without adding muscle (Iraki et al., Sports 2019; Ribeiro et al. 2019).
Protein (range, default highlighted). Cut: 2.3–3.1 g/kg LBM if BF known, else 2.0–2.6 g/kg BW (Helms et al. 2014). Bulk / advanced: 1.6–2.4 g/kg, default 2.0. Default reflects newer meta-analyses showing benefits past the older 1.6 g/kg breakpoint with no clear plateau through 2.2–2.4 g/kg in trained subjects (Tagawa et al., Nutr Rev 2020; Nunes et al., J Cachexia Sarcopenia Muscle 2022). Original ISSN/Morton baseline: Morton et al., Br J Sports Med 2018.
Fat. Floor 0.5 g/kg (hormonal health, esp. testosterone in men); 25% of calories as default target. Helms et al. 2014; ACSM 20–35% recommendation; Volek et al. on dietary fat & testosterone.
Carbs. Remainder after protein & fat. Performance floor: 3 g/kg/day for resistance training; 4–7 g/kg optimal for high-volume hypertrophy (Slater & Phillips, J Sports Sci 2011). Below floor, the calculator warns; below 100 g/day flags unintended keto territory.
Hard floors. Calories never below BMR for sustained periods. Absolute minimum 1500 kcal (M) / 1200 kcal (W) without clinical supervision.
14-day recalibration. Adaptive thermogenesis means TDEE drops 10–15% beyond predicted on cuts, rises on bulks (Müller & Bosy-Westphal, Obesity 2013). After 14 days the calculator compares actual vs predicted weight change and back-solves an effective-TDEE multiplier — this is what closes the gap between a generic calculator and one that feels custom.
Estimates based on the peer-reviewed sources above. Individual results vary with genetics, training history, sleep, stress, and adherence. This is not medical or nutritional advice — talk to a doctor or registered dietitian first if you're pregnant, breastfeeding, recovering from disordered eating, or have a condition like diabetes or thyroid disease. Re-assess every 2–3 weeks against real-world progress (scale weight trend, training output, mirror).
Weekly Journal
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Pal's Playbook
mili's moves for the stuff you're actually dealing with
mili is a nyc teacher who cooks high-protein, lifts, and won't lecture you about the cookie. these are the frameworks she actually uses.
Workout Tracker
Set up your training split to get started
Training Split
Light Schedule
1–2 days/week — one full-body session you repeat
Full Body
3 days/week — hit every muscle each session
Upper / Lower
4 days/week — 2 upper, 2 lower sessions
Push / Pull / Legs
5 days/week — PPL + Upper/Lower hybrid
PPL x2
6 days/week — Push/Pull/Legs twice each
Daily
7 days/week — PPL x2 + active recovery
Workout
Calorie burn estimates are approximations. Your actual burn depends on weight, intensity, and fitness level. These numbers are already factored into your training day macro targets — don't double-count them.
Session Complete
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Total Sets
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Muscles Hit
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Avg RIR
Weekly Volume
Total working sets per muscle group this week
Under MEV (<8)
Optimal (8-18)
Near MRV (18-20)
Over MRV (20+)
This Week
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