Track Your Day the Shake, Fast & Eggs Way
Three quick steps: tell us about you, log what you eat, and see exactly what's left for tonight. Everything stays in your browser. No account, no sign-up.
Not medical advice. This tracker gives general estimates only. Talk to your doctor before starting this or any eating plan, especially if you have heart disease or high cholesterol, diabetes or prediabetes, kidney disease, are pregnant or breastfeeding, or have a history of an eating disorder. Not for anyone under 18 or anyone with an egg allergy.
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- 1 Your details
- 2 Food
- 3 Your numbers
Your details
Your numbers come from your bodyweight and your phase. We'll do the math.
What you've eaten today
We've added your plan basics. Tick them off as you go, then log anything else.
Use the nutrition label or the restaurant's posted numbers.ⓘ
Today's log
| Time | Food | Servings | kcal | Protein | Remove |
|---|
Fruit is unrestricted, but it counts. Log it like anything else.
Food values are approximate, based on USDA FoodData Central-style data. Restaurant items are approximate and change over time, so check the restaurant's posted nutrition. Brands vary.
Your numbers for today
Show the math
How your numbers are worked out
Everything starts with your bodyweight in pounds. If you enter kilograms, we multiply by 2.2046.
- Fat Loss: 12 calories and 1 g of protein per pound. A 200 lb person gets 2,400 kcal and 200 g protein.
- Maintain: 15 calories and 1 g of protein per pound, plus a ~400 kcal morning meal.
- Lean Bulk: 15 calories per pound plus a fixed 300 kcal from carbs (the mass gainer), and 0.7 g of protein per pound. It's a small, controlled surplus, not a "dirty bulk."
- Recomp: 15 calories per pound on rest days and 15 per pound + 300 on workout days, with 1 g of protein per pound every day. Workout days include the ~400 kcal morning meal. Rest days skip it and fast until 2 pm.
Your day is built in order: the shake (180 kcal, 40 g protein), the morning meal if your phase has one (~400 kcal), your eggs at 2 pm (72 kcal and 6 g protein each), and the mass gainer on Lean Bulk (300 kcal). Whatever's left is your night budget: any food, fast food included.
Night protein is your target minus 40 g from the shake and 6 g per egg. The plan doesn't count protein from the morning meal or gainer, so any you get there is a bonus. Once you log real foods, the "left today" numbers use exactly what you logged.
Safety floor: in Fat Loss we never set your target below about 1,200 kcal a day for women or 1,500 for men. If 12 × your weight is lower, we use the floor and suggest you talk to a professional.
These are rules of thumb. 12 and 15 calories per pound are estimates, not lab tests. Follow them for 3–4 weeks and judge by your weekly average weight, then adjust the night budget by 100–200 kcal if needed.
Medical disclaimer: This tracker is for general information only and isn't medical or nutritional advice. All numbers are estimates. Talk to your doctor before starting this or any eating plan. Fasting, eating 10–12 eggs a day, and high protein intakes aren't right for everyone. Get your doctor's approval first if you have high LDL cholesterol or heart disease, diabetes or prediabetes (especially on insulin or glucose-lowering medication), kidney disease, are pregnant or breastfeeding, or have a history of an eating disorder. Not for anyone under 18 or anyone with an egg allergy. Stop and get medical advice if you feel dizzy, faint, shaky, or unwell. Your data is stored only in this browser and is never sent to us.
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