PROTEIN. CALORIES. DONE.

INSTRUCTIONS & NOTE

1. Save to Home screen: Save the link to your home screen for quick access. Once saved the red V icon will show as a clickable link.

2. Get Started By Entering Your GOALS:

Weight Goal: Enter your target body weight in lbs. This should be a step-down target goal, 10-20 pounds from current weight. Then adjust as target is reached.

Protein Goal: Enter your desired protein intake per pound of goal weight. This should be at least .7, We set 1 gram as the default.

Calorie Goal: By default, calories are calculated as (Weight Goal x 9 calories per pound).

3. Override defaults. You can type in daily calorie and protein goals (optional override). If you want to change the default goals.

4. Click Save Goals Button

5. Meal Calculations: Use to quickly determine how many calories and protein grams are needed per meal to hit your plan goal. Default is set to 5 meals. Click the drop down to change the meal frequency.

6. Meal Entries: Click Foods tab, enter a simple name, total calories and protein for that meal.

Go to Today tab. Select +Add and click the drop down to either scroll the list to find your food, or search by typing in the name of the food. Select your entry. Change Quantity if needed. Click Add to today. Use for your regular daily meals.

FOOD DATABASE is a SHARED list across the app platform. It will grow with user entries. Please keep simple and stick to this format best as possible.

Brand name, Food Item, (Flavor optional), Serving size in grams (most accurate).

7. Quick Entry: On Today page, click +Add button, click +Add extra/ manual entry, enter total calories and protein for the meal or food item. There is no name entry. Use for tracking quick snacks and random meals.

8. Color Logic: GREEN = On track / met goal. YELLOW= Caution not on track. RED=Missing go

9. Additional Features: In the Tools section there are 3 useful calculation tools available.

1. Protein Pricing Calculator. This will help you make price per gram of protein calculations, so you can determine best bang for the buck. Also calculate how many packages you will need for a set time period.

2. Grams Per Serving. Adjust your protein per serving by entering a new desired protein amount. Results will give you new calories and serving size. "Package says 24 grams but you want 30 grams."

3. New Serving Size. An extension of the Grams per serving. This tool helps you customize a new serving size. Enter new grams per serving. Results will be new protein and calories for the new total grams entered. "Package says, 120g is a serving size but you're using a 150g."