Strength Factory Nutrition Plan Builder1
Client, TDEE & Calorie Target
Estimate daily burn, then set the deficit (or surplus) to get the daily calorie target.
—cal / day
Don't have a TDEE yet? Estimate it here (Mifflin-St Jeor)
Rough estimate only — adjust based on real-world results over 2–3 weeks.
2
Protein Target
0.7–1 g per lb of body weight — or per lb of lean mass if YOU have 40+ lb to lose.
—g protein
3
Meal Schedule & Allocation
Pick a structure, set times, and split the daily calories and protein across meals.
Structure:
| Meal | Time | Calories | Protein (g) | |
|---|---|---|---|---|
| Day total vs. target | — | — | ||
4
Meal Options
Build two interchangeable options per slot. Click a card to select it, then tap foods below to add them.
Selected card is outlined in teal — food buttons add to that card. Amounts are free-text (g, oz, scoops, whatever you use).
Strength Factory Food List — click to add; portions auto-calculate to hit the meal's protein within its calories
Your Plan Is Ready
Enter your name and email to unlock your printable Strength Factory nutrition plan.
No spam — just your plan and the occasional training tip from Strength Factory.
Estimates are for general fitness purposes only and are not medical advice. Consult your physician before making changes to your diet or exercise.