Blog topic
Nutrition
Turn food targets into meals you can prepare and record. Read about calorie targets, supplement limits and sharing a daily meal plan with whoever cooks.
How to log homemade meals by ingredients
Log homemade meals from ingredient weights and food labels. Work through a dal example, divide a batch and keep estimates visible when details are missing.
Muscle without protein powder: 6 foods
Build muscle without protein powder using a weighed Indian food example. Check the 106 g calculation, dry weights and the limits of protein targets.
Grocery list from a meal plan: the maths
Make a grocery list from your meal plan. Combine ingredients, check pantry quantities and see how Liftor scales a week to 30 days before rounding.
Dairy-free vegetarian protein meals
Build dairy-free vegetarian meals with dal, soya chunks and tempeh. Compare weighed portions, protein estimates and a method for shared cooking.
Calorie calculator, and a target that moves
How many calories to cut or gain: a calculator on Mifflin–St Jeor and the app's multipliers, the ±100 kcal rule Liftor applies daily, and the floor.
Supplement upper limits: magnesium, zinc, iron
Upper intake levels for supplemental magnesium (350 mg), zinc (40 mg), iron (45 mg) and calcium (2,500 mg): where they come from, and how Liftor caps a stack.
How to share your daily meal plan as a PDF
Export your daily Liftor meal plan as a PDF on iPhone, send it to whoever cooks, and share the shopping-list PDF separately. See what each file includes.