60 seconds. Built on the Macro-Swap Method: we don't remove your favorite foods, we re-engineer them.
No gym required. Answer with taps, not typing.
What's your daily calorie target?
For people who already track. We'll build the plan and food swaps around your number.
What's the goal?
Your plan adapts either way. Which one is it?
Lean mass and hormones change how many calories you burn just sitting still, so the math has to start here.
Before we do any math, anything we should know?
We ask because a calorie target is the wrong tool in two situations, and we would rather say so now than after you have paid.
Then this calculator is not the right tool for you right now.
And we would rather tell you that than take your money.
Calorie targets during pregnancy or breastfeeding belong to your doctor or midwife, who knows your case. The same goes for anyone in treatment for an eating disorder: a number built on a deficit can do real damage there, and no recipe is worth that.
The food itself is just food, and it is not going anywhere. Come back when the timing is right for you.
Age range?
Muscle mass and metabolism shift over the years. This keeps your target from being a 25-year-old’s number.
Current weight?
We don’t mean to pry. Your weight is what sets the floor of your calorie target, and without it every number on the next screen would be a guess. Ballpark is fine.
Which one looks closest to you right now?
Lean mass is what actually burns the calories, so this is the step that makes the number yours instead of a generic chart’s. Honest guess beats a fancy scan, and nobody sees this but you.
How much do you move on a normal day?
Check your phone's step count if you're not sure. Ballpark works.
Quick word, then back to your numbers.
Every plan you have tried took food away and hoped you could outlast the craving. Nobody outlasts the craving. This one re-engineers the food instead, which is why the number you are about to get is a number you can actually live on.
Do you want workouts in your plan?
Totally optional. The math works either way, food does most of the job.
How many days a week do you move on purpose?
Gym, home workouts, running, anything counts.
Pick the foods you refuse to give up.
Choose at least 3. These stay in your plan. That's the whole point.
Last one. How do you mostly eat right now?
Is there a date you are working toward?
Something to look forward to makes a plan much easier to hold on to. If there is one, we will count the weeks for you.
How far away is it?
Roughly is fine. We use it to show you how many weeks of cooking you are actually working with.
Engineering your blueprint...
Your numbers only work if the food hits them without making you miserable. That's what The Junk Diet System builds for you: a personalized plan around exactly these foods and this calorie target, backed by a library of 1,000+ re-engineered recipes with the macros already calculated.
One-time $37 · 30-day guarantee · instant download