FreeScience-Based · Proven Formulas
Your Macro Meal Plan in 60 Seconds
Enter your stats, slide from amateur to pro, and get a full day of meals with calories, protein, carbs, and fats — built from proven formulas.
How the free diet planner works
Armstrong uses the Mifflin–St Jeor equation for basal metabolic rate, applies a training activity factor, then sets protein, fat, and carbs for a lean bulk or cut. Meals are scaled to hit those targets with four structured slots per day. Slide the experience bar from amateur to pro for tighter meal-prep guidance and higher protein density.
Build Your Plan
Body stats
80 kg
178 cm
Live macro preview
3155 kcal
Finish the steps to unlock your full four-meal day with foods and tips.
FAQ
Diet planner frequently asked questions
How is my diet plan calculated?
Armstrong uses the Mifflin–St Jeor equation for basal metabolic rate, applies a training activity factor, then sets protein, fat, and carbs for bulk or cut. Meals are scaled to hit those targets.
What changes between amateur and pro tiers?
Higher tiers add protein density, meal-prep precision, and timing tips. Amateur plans favor simple repeatable meals; pro plans assume you weigh and log every ingredient.
Can I use this meal plan in the Armstrong app?
Yes. Open the app to log these meals daily, track macros against your targets, and adjust as you progress.
Is this a medical nutrition plan?
No. This is general fitness guidance. Consult a registered dietitian for medical conditions, eating disorders, or clinical needs.