Eat for your goal without overthinking it
A daily calorie and protein target, plus simple meal ideas that fit how you actually cook.
- Calorie and protein targets from your quiz
- High-protein meal ideas
- Weekly meal plans and grocery lists with the Meal Planner add-on
Your daily targets
From your quiz answers, MuscleOG works out your daily calories and protein with the Mifflin–St Jeor formula and safe limits: never below 1,200 calories for women or 1,500 for men, and no deficit if your BMI is under 20. You can try the same maths in our free calorie calculator and protein calculator.
What is included
- Calorie and protein targets based on your goal.
- High-protein recipes for breakfast, lunch, dinner and snacks, each with calories and macros.
- Optional Meal Planner add-on: weekly meal plans matched to your calorie target and an automatic grocery list.
Simple rules that work
- Eat protein at every meal.
- Fill half your plate with vegetables or salad.
- Drink water before you snack.
- Aim for steady progress: about 0.5–1% of your bodyweight a week if you are losing weight.
More in our guide to losing weight with bodyweight training.
Common questions
Do I have to count calories?
No. The targets help you choose portions; the recipes are already sized to them.
Is this a diet plan for medical conditions?
No. If you have diabetes, kidney disease or another condition, or are pregnant, follow your doctor’s or dietitian’s advice.