TPF Toolkit

Goal: Cut — set once, used everywhere

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Daily Calorie Target

Daily Protein Target (g)

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Your Goal

Dietary Filters (optional)

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Advanced Options

Minimum Protein Grams per meal — won't recommend below this

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Scouting Your Options

Reading the menu and ranking your picks…

Analysis Complete

YOUR TOP PICKS

Product

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Servings you're eating Defaults to 1 — adjust if you're having more

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Reading the Label

Breaking down what's actually in this…

Label Breakdown

THE VERDICT

✎ Edit

Biological Sex

Age Range

Primary Goal

Day

Your Plan

Number of meals

or build it yourself meal by meal below

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Building Your Plan

Selecting foods that hit your numbers…

💡 Building from parts gives you exact portion control. Picking a whole meal is faster and closer to real life — just know those macros are dish-level estimates, not measured to the gram.

Snacks (optional)

💡 Snacks count toward the totals below — they're not free extras. Plan for them rather than adding them on top of an already-full day.

Quick Log a Photo

Ate something off-plan? Snap it and log the estimate — it'll count toward today's totals below.

💡 Photo estimates are a starting point, not a lab measurement. Lighting, portion size, and hidden oils or sauces can shift the real numbers — use it for trend awareness, not precision.

📷 Take Photo 🖼️ Choose from Gallery

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Reading Your Photo

Estimating calories and protein…

Logged Today

Grocery List

Pull every ingredient from your meals and snacks into one consolidated shopping list, grouped by aisle.

Nutrition Education

Your calorie and protein targets aren't fixed forever — they should shift with your goal. Cutting calls for a deficit with protein held high to protect muscle. Maintaining means matching what you burn. Bulking means a controlled surplus, still protein-anchored. If your goal changes, your targets should too — check in with your coach before assuming last month's numbers still apply.

Each meal is built around a protein source first, not a carb or a calorie target. Protein is the macro most people under-hit, it's the most satiating per calorie, and it's non-negotiable for maintaining or building muscle. Carbs and produce fill in around it for energy, fiber, and micronutrients — important, but secondary to hitting your protein number.

Building from parts — a protein, a carb, a veg/fruit — gives you exact portion control with known quantities. Picking a whole meal is faster and mirrors real life: eating out, batch-cooked dishes, less decision fatigue. But those macros are dish-level estimates, not measured to the gram. Use parts when precision matters, whole meals when convenience and consistency matter more.

Snacks aren't separate from your day's targets — they're part of them. The smartest way to use this section is to plan a snack into your numbers ahead of time — a shake to close a protein gap, fruit for an energy dip — rather than treating it as something extra after your meals are already locked in.

Every number in this tool — whole meal dishes, AI-estimated custom foods, photo logs — is an estimate, not a lab result. Cooking method, exact portion size, and hidden ingredients like oil and sauce all shift the real numbers. That doesn't make the tool useless — it makes day-to-day tracking a directional signal, not a precision instrument. Trends across a week matter more than any single number on any single day.

This is general education on food composition, not a prescribed or medical nutrition plan — if you have a diagnosed condition, work with a registered dietitian.