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.
Basal rate
Weekly activity
On your feet, 3–5 sessions a week
Goal
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.
Pair it with a training block
Nutrition works when the training is consistent. Start a free four-week plan and the two line up.