Adaptive macro tracking
& meal planning.
Evid generates your meal plan and macro targets from research — then adapts them weekly from your actual intake and weight data.
Adaptive TDEE
Your real energy expenditure. Not a guess.
Starts with a research-validated estimate. After 14 days, Evid learns your actual metabolism from your intake and weight data — so your targets get more accurate every week, not less.
Metabolic adaptation can reduce energy expenditure by up to 400 kcal/day beyond what body composition changes predict.
Trexler et al. 2014 — Journal of the ISSN, systematic review
- Research-validated starting estimate — more accurate than standard calculators
- Switches to adaptive calculation after 14+ days of data
- Converges to within ±50–100 kcal of true expenditure by week 4
- Recalculated weekly — adjusts automatically as your body changes
Adaptive TDEE
Your TDEE updates weekly. The longer you use Evid, the more accurate it gets.
Goal-Specific Protein
Six contexts. Not '1g per pound for everyone.'
Protein targets vary by your goal, deficit size, training age, body fat percentage, and sex. Evid sets the right target for your specific situation.
High-protein evidence-based cuts preserve 5x more muscle on the same caloric deficit.
Mettler et al. 2010 — MSSE, RCT, n=20 trained athletes
- Cutting targets increase as deficit size increases
- Lean individuals get higher protein than those with more body fat
- Adjusts for training experience — beginners need less than advanced lifters
- Recalculated when you change goals or phases
Protein by Context
Lean bulk
Moderate surplus
Aggressive cut
High deficit
Maintenance
Weight stable
Recomp
Deficit + stimulus
Beginner bulk
Lower training age
Contest prep
Very lean, high deficit
Meal Plan Generation
Meal plans generated from your targets.
Evid generates a full meal plan from your macros — real food, real portions, timed around your training. Not a set of numbers you have to figure out yourself.
- 5 meals per day with specific foods, quantities, and timing
- Protein distributed across meals for optimal muscle protein synthesis
- Accounts for training schedule — higher carbs on training days
- Regenerate any meal you don't like with one tap
Generated Meal Plan
Monday
2,580 kcal · 195g protein · 5 meals
Oats, whey, banana, peanut butter
Chicken breast, rice, mixed veg
Greek yoghurt, granola, berries
Salmon, sweet potato, broccoli
Casein shake, almonds
Want to see what Evid would generate for you?
Try the Free Macro CalculatorThree Nutrition Modes
Your level of control. Your choice.
Not everyone wants a rigid meal plan. Evid gives you three ways to manage nutrition — from fully guided to fully autonomous.
- Guided: full meal plans generated, follow the plan
- Autonomous: you choose what to eat, Evid tracks against targets
- Hybrid: follow the plan when it suits you, log freely when it doesn't
Nutrition Modes
Guided
Full meal plans generated for you. Follow the plan, hit your targets.
Autonomous
You choose what to eat. Evid gives you the targets and tracks your progress.
Hybrid
Follow the plan when it suits you. Substitute meals and log freely when it doesn't.
Food Database
1M+ foods. Every entry verified.
Search any food and get accurate macro data. Suspicious entries are automatically cross-referenced against government nutrition databases — so you're not logging someone else's bad data.
- 1M+ food entries with macro breakdowns
- Barcode scanning for packaged foods
- Automatic cross-validation flags inaccurate entries
- Custom foods and recipes with saved macro data
Generic · 100g
Generic · 100g
Tyson · 84g serving
Safety
Floors that can't be overridden.
No recommendation, coaching insight, or meal plan will ever go below safe caloric minimums. Enforced system-wide, for all users regardless of tier.
- 1000 kcal/day minimum for females, 1200 kcal/day for males
- Disordered eating detection across 3 severity tiers
- Hard-stop referrals for certain disclosures — non-negotiable
1000
kcal / day
Female minimum
1200
kcal / day
Male minimum
Enforced, not optional. No recommendation, coaching message, or output can go below these floors.
Stop rebuilding your meal plan every week.
Adaptive macro tracking and meal plans that learn from your data. 14-day free trial, no credit card required.