Free nutrition generator
Free nutrition plans for athletes who train.
Pick a goal, enter your bodyweight, and get calories, macros and a day of meals built around your training — not a generic calculator. Free, no account required.
Build your plan
Everything recalculates instantly. Nothing is stored until you create an account.
Your details
No account, no email. Numbers update as you type.
On your feet, 3–5 sessions a week
Fat loss — 1,700 kcal a day
Maintenance is about 2,070 kcal at 175 lb and moderate activity.
- Protein
- 175 g
- Carbs
- 125 g
- Fat
- 55 g
Training day: 1800 kcal
Rest day: 1600 kcal
A day on this plan
- BreakfastEggs, oats and fruit430 kcal45 g protein
- LunchProtein, rice or potatoes, vegetables510 kcal55 g protein
- Around trainingYogurt and a banana, or a shake260 kcal25 g protein
- DinnerProtein, starch, salad with olive oil510 kcal55 g protein
Drink around 2.6 L of water a day, more in heat. General guidance, not medical advice.
Save this plan with a free accountPlans by goal
Each goal page explains the approach, the foods that make it easy, and the mistakes that stall it.
Nutrition guides
The questions people ask most, answered properly — with the calculator on the page.
High protein meal plan
A free high protein meal plan with a full day of meals, a 7-day rotation and your exact protein target by bodyweight. Built for people who lift.
Read the guideMacro calculator for lifters
A free macro calculator built for people who train. Get calories, protein, carbs and fat for fat loss, muscle gain, performance or maintenance in seconds.
Read the guideHigh protein diet for weight loss
A high protein diet for weight loss that keeps the strength you built: your calorie target, protein per pound, a day of meals and the traps that stall a cut.
Read the guidePre workout meal: what to eat before training
What to eat before a workout, how long before, and what to do when you train at 6am. Timing tables for 3 hours, 1 hour and 20 minutes out.
Read the guidePost workout meal: what to eat after training
What to eat after a workout for recovery and muscle growth — protein and carb targets by bodyweight, real meal examples, and whether the anabolic window is real.
Read the guideCarb cycling: a simple plan for lifters
How carb cycling works, how to set high, moderate and low carb days around your training week, and who it actually helps. Includes a 7-day template.
Read the guideBulking meal plan: a full day and week of eating
A free bulking meal plan with calorie and protein targets by bodyweight, a full day of meals, and a 7-day rotation for lean gaining without excess fat.
Read the guide
Pair it with a training block
Nutrition works when the training is consistent. Start a free four-week plan and the two line up.