CALCULATE
Estimate daily calories and macros for Shred, Get Lean, Maintenance, or Gain.
FREE MACRO CALCULATOR & CUSTOM MEAL PLAN BUILDER
BUILD YOUR
FREE MEAL PLAN.
Calculate calories and macros for your goal, choose four or five high-protein meals, get estimated portions, and generate a weekly grocery list—free, with no signup.
BUILD MY FREE PLAN →Print or save your plan when you’re done.
BUILD YOUR BEST BODY.Created by Coach Keith Kern, founder of Shred Kulture and owner of ObstaCourse Fitness.
STEP 1 OF 5 · YOUR STARTING POINT
CALCULATE YOUR CALORIES & MACROS
I use this as a practical starting estimate. Track what happens, then adjust from real results.
Replace the example values with your information.
YOUR RESULTS
ENTER YOUR DETAILS.
Calculate your starting calorie, protein, carbohydrate, and fat targets before choosing meals.
THE COMPLETE FREE SYSTEM
FROM YOUR GOAL TO A STOCKED FRIDGE.
Shred Kitchen connects the steps that normally live in separate calculators, meal lists, and spreadsheets.
CUSTOMIZE
Choose four or five meals from 58 practical high-protein combinations.
SHOP
Turn your lineup into a printable weekly grocery list scaled for days and people.
PREP
Use the Shred Kitchen Prep System to cook the basics and build fresh meals all week.
How the estimate works: Shred Kitchen uses the Mifflin–St Jeor equation as a starting point, applies the goal you select, sets protein by body weight, assigns approximately 25% of calories to fat, and uses the remaining calories for carbohydrates. It is educational—not medical nutrition advice. Read the common questions.
HIGH-PROTEIN MEALS
Choose from 58 combinations and build a lineup you will actually eat.
02APPROVED FOODS
See the proteins, carbs, fats, fruit, and vegetable guidance behind the meals.
03MEAL PREP GUIDE
Cook the basics, build fresh meals, and restock before you run out.
04COACHING & SUPPORT
Compare community support, personalized coaching, and accountability options.