Three inputs, one kitchen ticket: your daily protein in grams, an estimated calorie budget, and what that means per meal when you eat four times a day and plan seven days at once.
Knowing the target is the easy part. The Mise kit is the rest: a printable seven-day grid, 15 high-protein recipes with macros already counted (they average 34 g protein per serving), a Google Sheet that adds each day up against your target, and a shopping list sorted by aisle. The 15 recipes are free to read here.
Get the Mise kit on Gumroad for $24 One-time purchase · PDF + Google Sheets · 30-day money-backYour weight in kilograms times a grams-per-kilo factor set by your goal. This is the number the whole planner is built around, so it comes first.
Weight times a kcal-per-kilo multiplier for how much you move, then nudged down for a cut or up for a gain. An estimate you confirm on the scale.
Daily numbers divided by four meals, then multiplied by seven days. That is the same arithmetic the Mise Sheet runs on every week you plan.
Nothing hidden. The Google Sheet in the Mise kit (generated by the mise-build.gs Apps Script) keeps a Targets tab with protein on the first row on purpose, defaulting to 150 g and 2,200 kcal, and its Week Plan tab multiplies per-serving macros by servings, sums each day, then shows a week total, a daily average and the gap between that average and your protein target. This page ports that per-meal, per-day and per-week arithmetic to the browser and adds the one thing the Sheet leaves to you: picking the target from your body weight.
| Goal | Protein | Calorie adjustment |
|---|---|---|
| Lose fat, keep muscle | 2.2 g per kg | maintenance minus 15% |
| Maintain | 1.8 g per kg | maintenance |
| Build muscle | 2.0 g per kg | maintenance plus 10% |
| Activity | Maintenance calories |
|---|---|
| Light | 30 kcal per kg |
| Moderate | 34 kcal per kg |
| High | 38 kcal per kg |
Then: per meal = daily divided by 4 (breakfast, lunch, dinner, snack, the four slots in the planner grid). Per week = daily times 7. Pounds are converted at 0.4536 kg per lb before anything else happens.
The protein factors sit inside the 1.6 to 2.2 g/kg range that the sports nutrition literature supports for people who train (the Morton 2018 meta-analysis puts the point where extra protein stops adding muscle at about 1.6 g/kg, with the upper confidence limit at 2.2, and the ISSN position stand goes higher again during a deficit). The calorie multipliers are the classic bodyweight method: coarser than Mifflin-St Jeor, which also needs height, age and sex, but honest about the fact that every formula is a first draft until two weeks of weigh-ins say otherwise.
What you do with the numbers matters more than the third decimal. If the scale is not moving after two weeks on a cut, take 150 kcal off; if you are losing more than about 0.7 percent of body weight a week, add 150 back. Leave protein alone in both cases. It is the one number that should stay fixed while everything else moves.