Copies your check-in, then opens the community. Just go to Wins & Accountability and paste.

🖐️ Whole-food plate? Use Hand Portions.  🔍 Restaurant or packaged? Search it above.  ✍️ Got a label? Enter manually.

Pick the level that fits your typical day. Tap any to see how it changes your target. You can also set this per-day on the Nutrition tab.

Protein stays consistent every day. Carbs step up on high-output days. Fats stay moderate throughout.

Every 1,000 steps above 8,000 adds ~45 calories to your daily burn.

Tap to change your goal anytime. Hit your target weight bulking? Switch to fat loss to cut. Your calorie targets update instantly.

Set your target body weight and how fast you want to get there. Shows up as a progress tracker on your Home screen.

Your #1 priority every day. Builds muscle, speeds recovery, keeps you full. Aim for a palm-sized portion at every meal — protein targets stay the same whether it's a sedentary day or a very active one.

This is the lever that moves with your day. More on active days (cupped hands go up), less on easy days. Carbs power your hardest work — don't fear them, time them.

🟣 Keto note: If you're running Keto, carbs stay minimal — fuel comes from fat instead. Hit your protein, fill the rest with fats below.

Fats run your hormones and help you absorb vitamins. Quality matters more here than anywhere — the oil you cook with every day adds up. A thumb-sized portion is one serving.

Rule of thumb: If you can picture where the fat came from (an olive, an avocado, a cow), it's probably good. If it took a factory to extract it, use less.

Fist-sized portions, as many as you want. Volume, fiber, micronutrients, and they keep you full on a deficit. Aim for color: greens, peppers, broccoli, carrots, tomatoes. Hard to overeat these — pile them on.

Food first, always. But a few supplements are genuinely backed by evidence and useful for the demands of this job. Don't waste money on the rest.

Turnout gear, heat, and physical work dehydrate you fast — and dehydration tanks your performance and decision-making on the worst possible call. This matters more for firefighters than almost anyone.

Around training: protein + carbs within an hour or two before and after. On long shifts: don't skip meals then binge at 2am — steady fuel keeps energy and decisions sharp. The 80% rule: consistency beats perfection. Hit your protein and total calories most days and you'll win. One bad station meal won't undo you.