NOCAP

Calorie Calculator

Your Personal Calorie Targets

Your meal plan
—

Get the Plan

Weight Loss Target

0

For steady, sustainable weight loss

Maintenance Level

0

To maintain current weight

Weight Gain Target

0

For muscle gain with training

/* Edit these links to point at each plan (or leave them all pointing at the same page). */ var PLAN_LINKS = { 1200: "#", 1500: "#", 1800: "#", 2100: "#", 2400: "#" }; function matchPlan(target) { if (target < 1350) return 1200; if (target < 1650) return 1500; if (target < 1950) return 1800; if (target < 2250) return 2100; return 2400; } function calculateTDEE() { const age = parseFloat(document.getElementById('age').value); const gender = document.getElementById('gender').value; const weightLbs = parseFloat(document.getElementById('weight').value); const feet = parseFloat(document.getElementById('feet').value); const inches = parseFloat(document.getElementById('inches').value); const activity = parseFloat(document.getElementById('activity').value); if (!age || !weightLbs || !feet) { alert('Please fill in all required fields'); return; } const weight = weightLbs * 0.453592; const height = ((feet * 12) + (inches || 0)) * 2.54; let bmr; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) - (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) - (5 * age) - 161; } const maintenance = Math.round(bmr * activity); /* Floor the deficit target at 1200 so the calculator never sends anyone below the lowest plan. */ const weightLoss = Math.max(Math.round(maintenance - 500), 1200); const weightGain = Math.round(maintenance + 500); document.getElementById('weight-loss').textContent = weightLoss + ' calories'; document.getElementById('maintenance').textContent = maintenance + ' calories'; document.getElementById('weight-gain').textContent = weightGain + ' calories'; /* Match them to the closest meal plan */ const plan = matchPlan(weightLoss); const diff = weightLoss - plan; document.getElementById('plan-name').textContent = 'The ' + plan.toLocaleString() + '-Calorie Plan'; document.getElementById('plan-why').textContent = 'Your weight loss target is ' + weightLoss.toLocaleString() + ' calories a day, so the ' + plan.toLocaleString() + '-calorie plan is your closest match. Use it exactly as written — the portions are already built to hit that number.'; let note = ''; if (plan === 2400 && diff > 150) { note = "You're above the highest plan. Follow the 2,400-calorie plan and add one extra snack from the swap list on days you're training hard."; } else if (diff >= 100) { note = "You're running a little above this plan, which just means a slightly bigger deficit. Add a piece of fruit or an extra serving of protein if you're hungry."; } else if (diff <= -100) { note = "You're running a little under this plan. Trim one snack or go lighter on the added fats and you're right on target."; } document.getElementById('plan-note').textContent = note; const cta = document.getElementById('plan-cta'); cta.textContent = 'Get the ' + plan.toLocaleString() + '-Calorie Plan'; cta.href = PLAN_LINKS[plan] || '#'; document.getElementById('result').style.display = 'block'; }

Watch the prep

These are the exact meals in the plan. Cook them once, eat all week, and portion in cups — no food scale.

Breakfast2 min

The Greek Yogurt Bowl

Two minutes, same bowl every morning. Use the yogurt, fruit, and granola amounts your tier calls for above.

Lunch & Dinner10 min

The 20-Minute Protein Bowl Prep

Ground turkey and chicken blend, rice, and vegetables. One cook session covers both meals for the week.

The videos show you how to cook it. The plan tells you how much — your exact portions in cups for every meal, at your calorie tier.

Get the Supplement Guide — $9
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