Forge the optimal rice bowl.
Input your energy and protein targets. Select a grain, a protein at any fat ratio, and modifiers — the solver computes exact gram portions in real time. Engineered to hit your numbers, not vibes.
step 1
Set your targets
Enter your daily calories and protein — or estimate them instantly with the gold-standard Mifflin–St Jeor formula. Pick how many bowls you eat a day and we split the budget per bowl.
step 2
Build your trio
Choose a glorious rice, a protein at any fat ratio, and as many toppings as you like. Every tap re-solves the bowl in real time, just like a configure-price-quote engine.
step 3
Get exact grams
Bowl Forge tells you precisely how many grams (or ounces) of rice and protein to use so every bowl lands on your calorie and protein goals. Copy the recipe and cook.
Set targets
Energy, protein, and bowls per day.
Serious lifting — actively building muscle.
Three balanced bowls — the classic split.
733kcal
50g
Select base grain
White, brown, or heirloom rice — the foundation.
Select protein
Any cut or fat ratio — grams solved to your target.
Add-ins
Toppings add or subtract; the grain rebalances to budget.
Tap to add toppings by the serving. Each layers calories onto the bowl — the grain portion auto-adjusts to stay on budget.
Fresh & veg 🥬
Chopped jalapeños
2 tbsp · 6 kcal
Avocado
¼ fruit · 80 kcal
Cucumber
½ cup · 8 kcal
Scallions
2 tbsp · 5 kcal
Sweet corn
⅓ cup · 43 kcal
Edamame
⅓ cup · 61 kcal
Kimchi
¼ cup · 9 kcal
Crunch & nuts 🥜
Walnuts
2 tbsp · 98 kcal
Pecans
2 tbsp · 104 kcal
Peanuts
2 tbsp · 85 kcal
Crispy fried onions
1 tbsp · 58 kcal
Toasted sesame
1 tbsp · 52 kcal
Creamy & cheese 🧀
Cottage cheese
½ cup · 98 kcal
Feta cheese
1 oz · 79 kcal
From the sea 🌊
Fried scallops
3 pcs · 132 kcal
Nori strips
1 sheet · 8 kcal
Furikake
1 tsp · 18 kcal
Sauces & drizzles 🥄
Sriracha
1 tbsp · 14 kcal
Soy sauce
1 tbsp · 8 kcal
Peanut sauce
2 tbsp · 75 kcal
Extras 🍳
Fried egg
1 egg · 98 kcal
407 g
126 g
0 g
energy
733
/ 733
Jasmine (white)
Base
Chicken breast
Protein