Daily motivation
Keep Going Club
Small daily habits for anyone starting over. No perfection, no shortcuts. Just showing up, one good choice at a time.
Easy meal of the day
Loading today's meal…
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protein
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calories
10 to 15
minutes
Ingredients
Steps
Protein and calorie numbers are estimates, based on typical grocery-store amounts. Your package labels may be a little different.
Macro calculator
Find today's numbers
A simple calorie and macro estimate based on your size, activity, and goal. Use it as a starting point, then adjust as you go.
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Protein
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Carbs
0g
Fat
These are estimates, not medical advice. They use the Mifflin-St Jeor equation and standard activity multipliers. If you have a health condition, are pregnant, or have questions about eating, talk with a clinician.
How we calculate this
Calories start with the Mifflin-St Jeor equation. Then we apply a standard activity multiplier and adjust by about 20% down to lose weight, no change to maintain, or 10% up to gain.
Protein is about 0.9 grams per pound of body weight, based on common sports nutrition ranges. For higher body weights we cap that at a reasonable goal weight. Fat is about 27% of calories, and carbs fill in the rest. The water target is about half your body weight in ounces.
These are estimates, not medical advice. If you have a health condition, are pregnant, or have questions about eating, talk with a clinician.
Protein per day
A simple protein target
About 0.9 grams per pound of body weight. For higher body weights we cap it at a reasonable goal weight.
Enter your weight to see a daily protein target.
Daily water target
How much water today
A common starting point is about half an ounce of water per pound of body weight. Adjust for heat, workouts, and thirst.
Enter your weight to see a daily water target.
Daily macro tracker
Log today
Add foods as you go. Totals stay on this device only. Nothing is saved to an account.
Calculate your macros above, or we will use a simple starter target until you do.
No foods logged yet today.
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The app is on the way
Keep Going Club will be a simple daily home for habits, food, and a little encouragement. Leave your email if you want a note when it is ready.
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