Improve Your Nutrition
Stop guessing what to eat. Calculate your exact calorie and macro needs, then build a personalised meal plan — free, in minutes.
5-Step Nutrition Improvement Plan
Know Your Calorie Needs
Calculate your TDEE — the exact number of calories your body needs each day based on your size, age, and activity level.
Without knowing your calorie needs, any eating plan is just a guess.
Set Your Macro Targets
Macronutrients (protein, carbs, fat) determine your body composition. Get targets tailored to your specific goal.
Protein intake is the most important macro for body composition — most people under-eat it.
Optimise Your Protein Intake
Protein is the building block of muscle and the most satiating macro. Calculate your optimal protein intake per day and per meal.
Adequate protein (1.6–2.2g/kg) helps preserve muscle during fat loss and supports gains.
Optimise Hydration
Dehydration often masks itself as hunger and reduces cognitive and physical performance. Know your exact daily water target.
Even mild dehydration impairs performance by up to 10%.
Build a Personalised Meal Plan
Turn your calorie and macro targets into a full 7-day meal plan, dynamically generated around your exact numbers.
Having a structured plan reduces decision fatigue and makes healthy eating sustainable.
Nutrition FAQs
How many calories should I eat to lose weight?
Calculate your TDEE (total daily energy expenditure) and subtract 300–500 kcal to create a safe, sustainable deficit. This produces approximately 0.3–0.5 kg of fat loss per week. Going lower is rarely beneficial long-term and often leads to muscle loss and metabolic adaptation.
What are macros and do I need to track them?
Macronutrients are protein, carbohydrates, and fat — the three categories of food that provide energy. Tracking them gives you far more control than calorie counting alone, especially for body composition. Protein is most important to track; fat and carbs matter less as long as calories are in range.
How much protein do I actually need?
For most people, 1.6–2.2g of protein per kg of body weight per day is optimal for body composition. People who are cutting (in a calorie deficit) should aim for the higher end to preserve muscle mass. The commonly cited RDA of 0.8g/kg is sufficient only to avoid deficiency, not for optimal body composition.
Is meal planning necessary for good nutrition?
No, but it significantly reduces the number of food decisions you make each day (decision fatigue). Having a plan means you're less likely to make impulsive, low-quality food choices. Even a rough meal template — rather than a rigid plan — can make a big difference.
Can I eat carbs and still lose weight?
Yes. Weight loss is primarily determined by calorie balance, not macronutrient composition. Carbohydrates are not inherently fattening. Low-carb diets work for some people because they naturally reduce appetite and calorie intake, not because carbs are uniquely fattening.
⚕️ Medical Disclaimer
All content and tools are for general informational purposes only. Not a substitute for advice from a registered dietitian or medical professional. If you have a medical condition or specific dietary needs, please consult a qualified professional. Full disclaimer →