THE PLATEAU FIX

Pro Macro Target Engine Mifflin-St Jeor & Katch-McArdle

Configure your biometrics and body composition to calculate high-precision targets.

Biological Sex Factor

Weight (kg)

kg

Height (cm)

cm

Age (years)

yrs

Interactive Body Fat % Athletic (15%) 15%

5% (Stage) 15% (Fitness) 25% (Moderate) 35%+ (High)

Activity Multiplier (5 Tiers)

Metabolic Target Vector

Basal Metabolic Rate (BMR) 1,680 kcal

Total Energy Expenditure (TDEE) 2,310 kcal

Daily Caloric Target

1,810

kcal / day to break stall trajectory

Protein (2.2g/kg base) 154g (616 kcal)

Carbohydrates 170g (680 kcal)

Dietary Fats 57g (514 kcal)

Interactive Meal Plate Builder AI Smart Assist

Design balanced individual meals synced to your Macro Target Engine requirements.

1. Lean Protein Base 150g

2. Complex Carb Source 180g

3. Fibrous Veggies & Greens 120g

Interactive Plate Visualizer

485 Meal Calories

Smart Alignment: This meal delivers ~32% of your target daily protein requirement with high fiber density.

Protein 42g

Carbs 48g

Fats 7g

AI

AI Plate Coach

Describe the meal you want. The AI picks ingredients and portions to match your macro targets.

Stall Diagnostic Vectors

Identify metabolic adaptation barriers and lifestyle energy drift drivers.

01

Energy Drift & Portion Creep

Unmeasured cooking oils, nut butter, or liquid calories adding untracked energy intake over target.

02

Protein Deficit

Falling short of the 2.2g/kg baseline triggers hunger signals and lean muscle catabolism.

03

Metabolic Adaptation (NEAT Reduction)

Spontaneous non-exercise activity thermogenesis drops subconsciously during prolonged deficits.

04

Weekend Compensation Surge

Overconsuming on Friday-Sunday, erasing the weekday caloric deficit total.

Plateau Report

Answer 10 quick questions. Set your numbers in Macro Engine first, then get your most likely causes, a 14-day plan and a grocery list.

Weekly check-in

Save your weight once a week. After 10 days or more, you get a calorie adjustment you can apply in one tap.

Strategic Timing Protocols

Optimize nutrient distribution windows around activity peaks.

4-Meal Fat Loss Structure

Meal 1 (08:00): 35g Protein + High Fiber Greens
Meal 2 (12:30): 40g Protein + Complex Carbs
Meal 3 (17:00 Pre-WO): 30g Fast Protein + Moderate Carb
Meal 4 (20:00 Post-WO): 45g Protein + Fibrous Veggies

5-Meal Density Structure (Hypertrophy)

Meal 1 (07:30): 40g Protein + Oats & Fruit
Meal 2 (11:00): 35g Protein + Whole Grain Rice
Meal 3 (14:30): 40g Protein + Sweet Potato
Meal 4 (18:00 Post-WO): 50g Protein + High Carb
Meal 5 (21:30 Pre-Bed): 35g Slow Digesting Protein (Casein)

7-Day Consistency Protocol

Track essential habits daily to maintain metabolic momentum.

0% Weekly Rate

THE PLATEAU FIX

Stuck on a plateau?
Find out why in 2 minutes.

Pro Macro Target Engine Mifflin-St Jeor & Katch-McArdle

Interactive Meal Plate Builder AI Smart Assist

Interactive Plate Visualizer

AI Plate Coach

Stall Diagnostic Vectors

Energy Drift & Portion Creep

Protein Deficit

Metabolic Adaptation (NEAT Reduction)

Weekend Compensation Surge

Plateau Report

Weekly check-in

Strategic Timing Protocols

4-Meal Fat Loss Structure

5-Meal Density Structure (Hypertrophy)

7-Day Consistency Protocol

Metabolic AI Coach

Scan meal

Photograph your plate

Today

What we found

THE PLATEAU FIX

Stuck on a plateau? Find out why in 2 minutes.

Pro Macro Target Engine Mifflin-St Jeor & Katch-McArdle

Interactive Meal Plate Builder AI Smart Assist

Interactive Plate Visualizer

AI Plate Coach

Stall Diagnostic Vectors

Energy Drift & Portion Creep

Protein Deficit

Metabolic Adaptation (NEAT Reduction)

Weekend Compensation Surge

Plateau Report

Weekly check-in

Strategic Timing Protocols

4-Meal Fat Loss Structure

5-Meal Density Structure (Hypertrophy)

7-Day Consistency Protocol

Metabolic AI Coach

Stuck on a plateau?
Find out why in 2 minutes.