Personalised Nutrition
Diet Plan Calculator
What your plan does to your body, calculated for your goals. Watch the pieces come together.
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personalised to you
Engine
Mifflin-St Jeor BMR
The clinically preferred resting-rate formula.
Body comp
US Navy tape method
Or a quick estimate if you have no tape.
Activity
3 calibrated tiers
1.4, 1.6 and 1.7 multipliers. No guesswork.
Protein first
Set from lean mass
Two grams per kilo of lean mass, not bodyweight.
Goal logic
Deficit or surplus
Calories move with fat loss or muscle gain.
Structure
3 to 5 meals
Snack and beverage options built in.
Diet Plan Calculator
What your plan
does to your body
Your calories and macros, calculated for your goals. Watch the pieces come together.
How it works
A Plan That Starts With You
Built Around Your Body
Your BMR, lean body mass, and ideal body weight range are all factored into the calculation, not just your total weight.
Matched to Your Goal
Whether you are focused on fat loss or muscle gain, the plan adjusts your macros and carbohydrate structure accordingly.
Foods You Actually Eat
Select your preferred protein, fruit, and fat sources. The meal plan is built around your choices, not a generic template.
Your Personalised Diet Plan
Create a structured diet plan using body composition, BMR, IBW reference, goal, activity level, and diet preference.
Before you start
- This tool is for healthy individuals only.
- This is a science based estimate for general guidance and journaling.
- For best accuracy, body weight should be taken under rested conditions, ideally empty stomach.
- Medical conditions need personal consultation.
- Some suggested foods may contain lactose or dairy.
- Vegan users may need a reliable vegan protein powder.
What influences BMR
- Thyroid hormones, insulin, glucagon
- Sex hormones, cortisol, adrenaline
- Gender and age
- Body type and body composition
- Dietary thermogenesis
- Fat distribution pattern
If you have a diagnosed medical condition, pregnancy, eating disorder, or need condition specific support, please book a personal consultation.
Enter your details
Diet type options change based on your goal.
Choose your preferred food sources
Full plan
Unlock your full diet plan
Your free summary is ready. Complete payment to unlock the full macro breakdown, meal plan, food choices, and practical diet structure.
One time payment for the full diet plan unlock.
A Note From Us
Your Results Are a Starting Point
The numbers generated by this calculator are estimates based on the information you provide. For a fully personalised nutrition plan, reach out and we can build something together that truly fits your life.