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FLEXIBLE NUTRITION GUIDE
Protein
Made Simple.
Food you enjoy. Portions that fit your goal.
Use familiar recipes from the Tyler app to build a routine for fat loss, maintenance or muscle-building goals. Learn how to adjust what you eat as your needs change.
- 28 recipes
- 4 weekly menus
- 3 portion levels
- Printable planner
$9.99 USD · one-off PDF
Download the complete guide and printable planner after payment. Save both PDFs to your device.
Read the free sample (PDF)Try the free calorie calculator ↓
What’s in the guide?
- 28 illustrated recipes with ingredient weights, methods and estimated nutrition.
- Four seven-day menus with options around 1,800, 2,200 and 2,600 kcal.
- Shopping lists calculated for each menu level.
- Portion additions, ingredient swaps and allergen notes.
- Meal-prep advice and a five-page printable planner.
A PDF that stays useful.
Your body’s needs can change. The guide shows you how to add or remove familiar foods, compare progress over time and adjust portions.
The three levels are examples, not fixed prescriptions for fat loss or muscle gain. Choose a suitable starting intake, then use the adjustment pages.
No app subscription is required. The guide and calculator are standalone tools.
FREE CALORIE CALCULATOR
Find your starting point.
Estimate your daily calories, then choose portions that fit. Your actual needs can differ, so review your progress over 2–3 weeks.
Calculated in your browser. These entries are not submitted or saved by this calculator. General education for healthy adults, not a personalised diet prescription.
How this estimate works
We use the Mifflin–St Jeor resting-energy equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for males or minus 161 for females. We multiply by an activity estimate (1.2, 1.375, 1.55 or 1.725). Activity multipliers are broad assumptions; they are not measurements.
The starting adjustment is −300 kcal for fat loss, zero for maintenance or +300 kcal for weight gain. These are guide defaults, not prescriptions. Results are rounded to the nearest 50 kcal. No calculator can tell you exactly what you must eat.
We do not generate targets below 1,600 kcal or for people whose entered height and weight suggest underweight. This is a limit of this general tool, not a guarantee that other targets suit everyone. Read the NIDDK Body Weight Planner and NHS weight-gain guidance for further context.
Before you choose.
Does everyone need a different calorie intake?
Needs vary with body size, age, activity and other factors. The calculator gives an estimate. The guide shows how to adapt food portions and review a longer-term trend instead of treating one calorie number as exact.
Can this support both fat loss and muscle gain?
The recipes can fit different energy intakes. Fat loss generally involves eating below your energy needs; gaining weight generally involves eating above them. Muscle gain also requires appropriate strength training and recovery. The guide does not promise a particular result.
Will the PDF change automatically?
The PDF is a fixed download. You adjust portions using its written rules and printable planner, and can revisit the website calculator. It does not sync with the app or rewrite itself.
Are the nutrition figures exact?
No. We recalculated estimates from weighed ingredients using the UK CoFID food-composition dataset and a published tofu label. Brands, cooking yields and substitutions can change the figures. Each recipe states the relevant raw, cooked or drained weight.
Who is the guide for?
Generally healthy adults aged 18 and over. It is general education and has not been independently reviewed by a registered dietitian. If you are pregnant or breastfeeding, underweight, managing an eating disorder, or need nutrition advice for a medical condition, seek individual care. Check all ingredient and allergen labels.
Meal images are AI-created serving illustrations from the Tyler recipe collection. Follow written ingredient weights when preparing recipes.