🏆

Achievement Unlocked!

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Step 01

Protein Target
& Budget

Set your daily protein goal. Add a budget and we'll maximize protein-per-dollar.

150

grams / day

Maintenance

🧮 Calculate From Body Weight

Age

Body Weight

Multiplier — 0.90 g/lb

0.8 Min0.9 Standard1.0 Max

Enter age and weight to calculate

Quick Presets

Slide to Adjust

50g300g600g+

Enter Exact (g)

🌾 Carb Target Calculator

Based on ISSN, ACSM, NSCA & Academy of Nutrition and Dietetics positions. Separate targets for training vs rest days.

Goal

Body Weight

lbs

Enter body weight to calculate

⚡ Weight Log + Adaptive Engine

Log your weight daily. After 4 entries MACRO calculates your 7-day trend and auto-adjusts your protein target — MacroFactor-style.

lbs

✦ Protein 9 System

Split meals so protein digit-sums to 9 (45, 54, 63, 72g...)

💰 Budget Mode

Plan around a spending limit

Budget Period

Daily Budget ($)

Strategy

Daily equivalent$15.00 / day

Strict: Never exceeds budget. Repeats cheapest high-protein foods as needed.

Step 02

Food
Preferences

Store, diet, allergens, meat exclusions, and cuts.

🛒 Grocery Store

🟦

Walmart

Lowest prices

🔴

Kroger

Good value

🟦

Aldi

Budget champion

🔴

Costco

Bulk savings

🎯

Target

Convenient

🌺

Trader Joe's

Specialty

🌱

Sprouts

Natural & organic

🌿

Whole Foods

Premium organic

🟢

Publix

Southeast staple

🥗 Dietary Style

🥩Omnivore

All sources

🥚Vegetarian

No meat/fish

🌱Vegan

Plant-based

🥑Keto

High fat, low carb

🦴Paleo

No grains/legumes

🐟Pescatarian

Fish + plant

⚠️ Allergens to Exclude

🚫 Exclude Meats

🔪 Cut Preferences — tap to expand

🍗Chicken5/5

▼

🥩Beef6/6

▼

🥓Pork4/4

▼

🦃Turkey3/3

▼

🍖Lamb3/3

▼

Step 03

Your Meal
Plan

Optimized for your target, store, and wallet.

Protein Progress

0g / 150g

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Step 04

Cost
Breakdown

Daily to yearly. Tap any store to switch.

🍍 Functional Foods

Step 05

Your
Schedule

Daily routine, training split, and full stretch protocol.

📅 Daily Routine

🏋️ Weekly Split

Days:

🧘 Stretch & Mobility

💧 Hydration Rules

→16–20oz water immediately on waking

→8oz 15–20 min before every workout

→Sip every 15–20 min during training

→16–24oz within 30 min post-workout

→1 gallon minimum per day total

→Pale yellow urine = well hydrated

Your Flexibility Level

Beginner: Simple holds, no flexibility required. Focus on breathing and consistency. 8–10 min total.

Step 06

Optimization
Protocols

Supplements, bioavailability, fiber, testosterone.

My Stack

⚠️ Raw pineapple only — heat destroys bromelain. Watermelon and cucumber are interchangeable for citrulline.

My Fiber Stack

💧 Rule: Always drink water with fiber — minimum 1 gallon daily. Fiber without water causes the opposite of what you want.

↑ Foods That Raise Testosterone

🥚

Whole Eggs

Dietary cholesterol is the direct precursor to testosterone. Healthy fat in yolk is essential. Do not skip the yolk.

🥑

Avocado

Monounsaturated fat supports hormonal synthesis. Potassium and B6 support T production pathways.

🍷

Pomegranate Juice

Clinical study: 24% testosterone increase in 14 days. Ellagic acid reduces estrogen simultaneously.

🥥

Coconut Oil & Ghee

Saturated and MCT fats provide cholesterol substrate for T synthesis. Don't fear these fats.

🍍

Raw Pineapple

Vitamin C supports T production and cortisol reduction. Bromelain reduces inflammation that suppresses T.

🥒

Cucumber / Watermelon

Citrulline → arginine → nitric oxide → vasodilation and blood flow. Supports delivery of T to tissues.

↓ Foods That Lower Estrogen

🥦

Cruciferous Vegetables

DIM metabolizes excess estrogen into weaker, safer forms. Broccoli, cauliflower, cabbage, Brussels sprouts.

🥩

Zinc-Rich Foods

Zinc inhibits aromatase — the enzyme that converts T to estrogen. Ground beef and eggs are top sources.

🚫

Avoid Plastics

Never microwave in plastic. BPA and phthalates are xenoestrogens. Use glass or ceramic. Non-negotiable.

🍺

Minimize Alcohol

Alcohol increases aromatase activity and suppresses LH. No amount is T-friendly.

⚡ Lifestyle Factors

😴

Sleep — #1 Factor

80% of daily T is produced during deep sleep. Magnesium + Ashwagandha at bedtime directly optimize this.

🏋️

Heavy Compound Lifts

Squats, deadlifts, bench, rows — high mechanical load on large muscles triggers acute T and GH spikes.

🔥

Lose Belly Fat

Visceral fat contains high aromatase density — converts your T to estrogen. Fat loss is a T strategy.

🧘

Reduce Cortisol

Cortisol and T are inversely related. Ashwagandha KSM-66 directly targets cortisol at the adrenal level.

🧬 What Is Myostatin?

Myostatin (GDF-8) is a protein your body produces to limit muscle growth — an evolutionary brake. Lowering it removes the ceiling. Research shows targeted nutrition, specific compounds, and sleep quality can measurably reduce myostatin expression in humans.

🥗 Foods That Inhibit Myostatin

🍫

Dark Chocolate / Epicatechin

Science: Epicatechin directly inhibits myostatin and increases follistatin. A 2014 study showed 7 days increased follistatin:myostatin ratio by 49%. Practical: 72%+ dark chocolate 30–50g daily, or epicatechin extract 50–200mg.

🥚

Whole Eggs — Follistatin Source

Science: Richest dietary source of follistatin precursors. Follistatin binds and neutralizes myostatin directly. Whole eggs only — not whites. Practical: 3–4 whole eggs daily. Already in your protein stack.

🍌

Banana — Follistatin Signal

Science: Upregulates follistatin gene expression. B6 supports protein synthesis pathways. Practical: 1 ripe banana post-workout — follistatin + fast carbs for insulin spike drives nutrients into muscle.

🍯

Raw Honey

Science: Contains chrysin and flavonoids with myostatin-inhibiting properties. Also supports T via boron content. Practical: 1 tbsp raw (not processed) honey — pasteurized loses active compounds.

🍷

Pomegranate — Urolithin A

Science: Gut bacteria convert ellagitannins into Urolithin A, which reduces myostatin and supports mitophagy. Doubles as your T-Protocol support. Practical: 8oz pure pomegranate juice daily. Already in your functional foods.

🫐

Blueberries — Ursolic Acid

Science: Ursolic acid in blueberry skin is one of the most studied natural myostatin inhibitors. 2011 University of Iowa study showed increased muscle mass + reduced myostatin. Practical: 1 cup frozen or fresh daily. Already in your stack.

💊 Compounds That Reduce Myostatin

💪

Creatine Monohydrate ✓ In Stack

Science: Reduces myostatin expression by 17% over 12 weeks (2010 study) while increasing IGF-1 and satellite cell activation. Practical: Your 5g daily dose is optimal.

☀️

Vitamin D3 ✓ In Stack

Science: D3 receptors on muscle cells directly regulate myostatin gene expression. Deficiency = elevated myostatin. Practical: Your 5000IU dose is within the therapeutic range. Maintain daily consistency.

🍵

Epicatechin Extract — Add Phase 3

Science: 50–200mg isolated epicatechin produces stronger myostatin inhibition than food sources. Increases grip strength and endurance in human trials. Practical: Morning or pre-workout. Take with dietary fat for absorption.

🔬

Urolithin A — Direct Supplement

Science: Only 40% produce Urolithin A from food (gut microbiome dependent). Direct supplementation bypasses this. Amazentis Mitopure is the only clinically validated form. Practical: 500mg–1g daily. ~$80/mo but strongest clinical backing available.

😴 Sleep — The Most Powerful Myostatin Lever

The research is clear: A single night of poor sleep can raise myostatin expression by up to 60% while suppressing IGF-1, GH pulse amplitude, and testosterone simultaneously. You cannot out-supplement bad sleep for muscle growth.

⚠️ Chronic insomnia = chronic elevated myostatin. This is directly capping your muscle ceiling every night.

🧲

Magnesium Glycinate ✓ In Stack

Science: Deficiency impairs slow-wave sleep — the stage where GH is released and myostatin suppressed. Glycinate form activates GABA receptors for sleep onset. Practical: 400mg 60 min before bed. Critical for insomnia. Already in your stack.

🌿

Ashwagandha KSM-66 ✓ In Stack

Science: High cortisol drives both insomnia and myostatin elevation. KSM-66 reduces cortisol 28% in trials. Lower cortisol → better sleep → lower myostatin. The most direct loop to break. Practical: 600mg at bedtime. Already in your stack.

🌑

Total Darkness Protocol

Science: Even low light during sleep suppresses melatonin and disrupts GH pulse — directly elevating myostatin. Blackout curtains are a myostatin reduction tool. Practical: Blackout curtains + no screen 60 min before bed. Non-negotiable for insomnia.

🌡️

Room Temperature 65–68°F

Science: Core body temp must drop 1–2°F to initiate sleep. Cooler room deepens slow-wave sleep — the myostatin-suppressing stage. Practical: Set AC to 65–68°F. Cold shower before bed accelerates the drop.

⏰

Consistent Sleep Window

Science: Irregular timing disrupts circadian cortisol rhythm — keeping myostatin chronically elevated even when hours are sufficient. Consistency of timing matters more than duration. Practical: Same bedtime and wake time 7 days a week. Hardest and most important rule for insomnia.

🏋️

Resistance Training Volume

Science: Heavy compound lifts suppress myostatin for 24–48 hours post-session. Squats and deadlifts show strongest response due to large muscle mass recruited. Practical: 4–6 sets per major compound. Train within 1–2 reps of failure for maximum suppression signal.

Your Daily Myostatin Reduction Stack

✓ Creatine 5g — morning
✓ D3 5000IU — morning with fat
✓ Dark chocolate 30–50g or Epicatechin 100mg
✓ Pomegranate juice 8oz
✓ Frozen blueberries 1 cup
✓ 3–4 whole eggs
✓ 1 ripe banana post-workout
✓ 1 tbsp raw honey
✓ Magnesium Glycinate 400mg — 60 min pre-bed
✓ Ashwagandha KSM-66 600mg — bedtime
✓ Room 65–68°F · Blackout dark · Same sleep window daily

Track & Grow

Progress &
Mindset

What WHOOP, Oura, Noom & Calm each do separately — all free, no hardware.

⚡ Daily Readiness Score

Rate 4 factors. MACRO scores your readiness like WHOOP — no band required.

Readiness Score

—

Rate all 4 factors

😴 Sleep Log

Bedtime

Wake Time

Quality

✦ Today's Check-In

💧

glasses today

Goal: 8 glasses

🔥

day streak

Consecutive days

How are you feeling?

🫁 Breathwork & Cortisol Reset

Box breathing drops cortisol in 4 minutes. Cortisol kills testosterone. Do this pre-sleep or post-stress.

🏆 Weekly Wins

Consistency over perfection. Check what you actually did this week.

🏅 Achievements

Earn badges by building habits. Variable rewards keep the dopamine loop alive.

🧠 Behavior Science

✦ Free Forever. Fully Private.

MyFitnessPal charges for meal plans. WHOOP charges for the band AND the app. Noom is $60/month. MACRO gives you all of it free — no subscription, no account, no ads, works offline. Your data stays on your device only. Cross-platform: iOS, Android, any browser. No Apple ecosystem lock-in.

⚠️ Medical Disclaimer

MACRO is an informational tool, not a medical device. All content is for educational purposes only. Consult a licensed physician, registered dietitian, or healthcare professional before making changes to your diet, exercise, or supplement routine.

Connect

Integrations
& Roadmap

What works now in your browser. What's coming in the native app.

✓ Live Now — Web App

🔔

Smart Notifications

Managed in Settings ⚙️ — tap the gear icon in the header

📅 Calendar Export

Export your full weekly training split as a .ics file — imports into Apple Calendar, Google Calendar, Outlook, Samsung Calendar.

📤 Share Your Plan

Share your meal plan, daily cost, and protein target with friends, trainers, or doctors.

💾 Full Backup — JSON

Export everything: meal plan, XP, badges, 90-day logs, supplements, functional foods, weight history. Import on any device to restore instantly.

🚧 Native App — Coming Soon

Built in React Native or Flutter — one codebase, both platforms. These integrations unlock when we go native.

🍎 iOS — HealthKit Integration

${[ ['Steps & Activity','Auto-sync daily movement data → readiness score updates automatically'], ['Heart Rate & HRV','Real recovery scoring — no manual input needed. Like WHOOP, no hardware cost'], ['Sleep Analysis','Apple Watch sleep data → automatic sleep score. Pairs with Oura ring data too'], ['Nutrition Write','Log meals directly to Apple Health — appears in your doctor\'s health reports'], ['Workout Sessions','Every workout auto-logged with calories, duration, heart rate zones'], ].map(([t,d])=>`

✓

${t}

${d}

`).join('')}

Also: EventKit calendar creation · Siri Shortcuts ("Hey Siri, log my workout in MACRO") · WidgetKit home screen widget · Live Activities lock screen progress

🤖 Android — Health Connect

${[ ['Steps, HR, Sleep','Syncs from Fitbit, Samsung Health, Garmin, Pixel Watch, Wear OS — all at once'], ['Native Alarm Setting','Android allows deep-linking into Clock app — set workout alarms automatically'], ['Rich Notifications','Inline reply actions, notification bubbles, foreground service during workouts'], ['Calendar Provider','Direct write to Google Calendar, Samsung Calendar, Outlook simultaneously'], ].map(([t,d])=>`

✓

${t}

${d}

`).join('')}

✦ AI Features Unlocked by Native Data

${[ ['AI Workout Scheduler','Reads your calendar, finds 30-min windows, auto-books workout sessions'], ['Meal Prep Automation','Detects Sunday free time, blocks 2 hours for prep, adds grocery list reminder'], ['Sleep Alarm Optimization','Analyzes HRV + sleep cycles, wakes you in light sleep phase — like Oura'], ['Recovery Overrides','Reads your HRV data, auto-moves heavy workout to tomorrow if readiness < 40'], ['Pre-Appointment Summary','Detects doctor appointments, sends your health stats the night before'], ].map(([t,d])=>`

✦

${t}

${d}

`).join('')}

⚙️ Recommended Tech Stack

${[ ['React Native / Flutter', 'One codebase → iOS + Android', '#C8FF00'], ['Terra or Vital API', 'Normalizes HealthKit + Health Connect + Garmin + Fitbit', '#4DD896'], ['Firebase Cloud Messaging', 'Push notifications — iOS APNs + Android unified', '#F5C842'], ['Node.js + PostgreSQL', 'Backend API + user health data storage', '#B07EF0'], ['Anthropic Claude API', 'Already integrated — AI coaching, meal generation', '#C8FF00'], ].map(([t,d,c])=>`

${t}

${d}

`).join('')}

✦ Rebuild This App Anywhere

One-tap copy of the full engineering prompt. Paste into Claude, GPT-4, Gemini — any AI — and get MACRO rebuilt from scratch. Share with devs, post it, use it to prompt future versions.

Prompt includes:

Design spec · 8 panels · 41 protein foods · 13+ bean varieties · 25 sides · Gamification system · Claude AI integration · Web APIs · Behavioral design · Privacy-first architecture

✦ Get More From MACRO

📧 Free Weekly Meal Plans

Get a free high-protein meal plan PDF + supplement timing guide delivered to your inbox every week.

💻 Get the Source Code

Developer? Trainer? Get the full single-file source — 254 foods, 82 recipes, 9 algorithms, Claude AI. Customize and deploy.

🛒 Buy on Gumroad

🏋️ For Coaches & Gyms

White-label MACRO for your brand. Your logo, your colors, your clients. For trainers, nutrition coaches, and gym owners.

📩 Inquire About Licensing

🌐 Follow & Learn More

📸

@prodbykctw