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How Meal n Rep works
Answer a few questions, get a plan and targets, then log as you go. Here is the math behind it.
In three steps
- Answer five short steps. What you want to track, your goal, training days and time, equipment, injuries, body details, kosher preference and Shabbos schedule. You see your plan and targets before you create an account.
- Get your week. A weekly workout plan and starting daily targets for calories, protein, carbs, fat, fiber and water.
- Log as you go. Sets, food, water, weight and sleep. Each workout suggests what to lift next from what you did last time.
Methodology
Calorie and macro targets
Resting energy uses the Mifflin-St Jeor equation. It is multiplied by your activity level (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active) plus 0.025 for each training day (up to 0.15). The goal then adjusts it: −20% to lose fat, −8% for recomposition, +10% to build muscle, +5% for strength, 0 for general fitness. If you set a goal weight and pace, the target follows that pace instead. Targets never go below 1,500 kcal for men or 1,200 kcal for women.
Protein is 2.0 g per kg of body weight when losing fat or recomposing, and 1.8 g/kg otherwise (heavier users are capped by goal weight). Fat is 27% of calories (38% on the lower-carb style) and carbs fill the rest, never below 50 g. Fiber is 14 g per 1,000 kcal, water 35 ml per kg.
Worked example: man, 34, 5′10″ (177.8 cm), 182 lb (82.6 kg), lightly active, training 3 days, building muscle. Resting energy = 10×82.6 + 6.25×177.8 − 5×34 + 5 ≈ 1,772 kcal. × (1.375 + 0.075) ≈ 2,569. +10% ≈ 2,826, rounded to 2,830 kcal. Protein 82.6 × 1.8 ≈ 149 g; fat 27% ≈ 85 g; carbs (2,830 − 149×4 − 85×9) ÷ 4 ≈ 367 g.
These are starting estimates. After two to three weeks of logging (at least 10 complete food days and 6 weigh-ins) the smart check-in compares your actual weight trend with what you ate and can suggest a change of up to 250 kcal a week. You approve any change.
Weight suggestions
Each exercise has a rep range. If you reached the top of the range on every working set last time, the next session suggests adding a small amount (5 lb or 2.5 kg on most equipment). Otherwise it suggests the same weight and asks you to beat last time’s reps. After repeated stalls it can suggest a lighter reset of about 10%. The estimated one-rep max uses the Epley formula.
Food data
Our own list of 126 common foods, Open Food Facts (a community database of packaged products, ODbL licence), USDA FoodData Central, and foods you add. Entries whose numbers fail the app’s checks are marked “unverified numbers”.
Kosher data
Certifier names come only from Open Food Facts label tags that match the app’s list of known kosher certifiers. Nothing is guessed and nothing is verified by the app. More.
Shabbos and Yom Tov times
From Hebcal, for your US ZIP code or approximate location (rounded to about 1 km), or your own weekly window. More.
Sleep
Only what you log. The sleep note appears only after at least 3 logged nights.
Meal n Rep gives general fitness and nutrition information. It is not medical advice. Talk to a doctor before big changes, especially if you are pregnant, have a medical condition or a history of eating disorders.
Free. Works in your browser on iPhone, Android, tablet and computer. No card needed.