Your macro blueprint,
done for you.
Drop your stats below and I'll calculate exactly what to eat to hit your goal, whether you're cutting, recomping, or building muscle.
Real people. Real results.
Cutting, bulking, or recomping. My clients use this exact method, and here's what happens when you actually follow it.
Want results like this?
Knowing your macros is step one. The real shift comes from someone keeping you accountable and adjusting the plan as you go. If you're ready to actually do this, here's how I can help.
Apply for 1-on-1 Coaching →@lukedoraz
Calorie targets calculated using the Mifflin-St Jeor equation (Harris & Benedict, revised by Mifflin et al., 1990) or Katch-McArdle formula (Katch & McArdle, 1996) when body fat % is provided. Activity multipliers based on ACSM guidelines. Lean mass estimation for BMI ≥ 30 via Deurenberg et al. (1991). Fat set at 30% of target calories per AMDR (Institute of Medicine, 2005). Protein scaled to lean mass or total bodyweight at 1g/lb, consistent with ISSN position stand (Stout et al., 2018). Fiber target per IOM guidance (14g per 1,000 kcal). Calorie floors: 1,500 kcal (males), 1,200 kcal (females). These numbers are an evidence-based starting point only and do not constitute medical or dietary advice. Individual needs vary. Consult a qualified physician or registered dietitian before making changes to your nutrition. Results should be reassessed every 2–3 weeks based on real-world progress. For educational use only. © Luke Doraz Health & Fitness LLC.