Your personalised diet in 3 minutes
Complete nutritional plan with macros, weekly menu and carb cycling. Free, no sign-up and print-ready.
Real food, exact amounts
Your weekly menu with precise grams for every food.
Do any of these sound familiar?
If the answer is yes, DietPlanner Pro is exactly what you need.
You've been training for weeks but don't know exactly what or how much to eat to see results.
You've tried internet diets but they're generic and don't account for your training level.
Calculating macros by hand takes hours and you're never sure you're doing it right.
You don't know if you should eat the same on training days as on rest days.
You've paid a nutritionist but the plan was too rigid or expensive to maintain.
You want to lose fat without losing the muscle you've worked so hard to build.
What does your plan include?
Everything you need to get started, without the complexity.
Exact calories
Mifflin-St Jeor formula adapted to your activity and goal.
Full weekly menu
Breakfast, lunch, snack and dinner with exact grams for each food.
Carb cycling
+20% carbs on training days, −20% on rest days.
Science-based
Protocols validated by Helms, Morton, Whittaker and other researchers.
Downloadable PDF
Weekly table ready to print or save on your phone.
Special diets
Vegan, vegetarian, dairy-free and gluten-free with adapted menus.
DietPlanner Pro vs the alternatives
What you get, compared with the other ways to plan your diet.
| DietPlanner Pro | Nutritionist | Generic calc. | By hand | |
|---|---|---|---|---|
| Price | Free | €40–80/mo | Free | Free |
| Adapted to your body fat % | Sometimes | |||
| Full weekly menu | ||||
| Carb cycling | Sometimes | |||
| Ready in 3 minutes | Days | |||
| Cited studies | Sometimes | |||
| Special diets | Sometimes |
What you get with DietPlanner Pro
to calculate your macros and weekly menu
adapted to your weight, body fat % and training days
validated by Helms, Morton and Whittaker
How does it work?
Three steps and your plan is ready.
Fill in the questionnaire
7 quick questions: physical stats, training days and goal.
Get your plan
We calculate your macros and generate a varied 7-day menu.
Follow the diet
Download the PDF with your weekly menu and start today.
Real science, not guesswork
Most online diet calculators use simplified formulas that ignore key variables. DietPlanner Pro applies the protocols used by competitive natural bodybuilding coaches.
Precise basal metabolism
We use the Mifflin-St Jeor formula, the most clinically validated, adjusted to your real activity level using the correct multiplier based on your training days and intensity.
Protein calculated on lean mass
Unlike other tools, we calculate protein on your lean mass (not total weight), avoiding overestimating intake for people with higher body fat percentage.
Deficit adjusted to your body fat
Caloric deficit is not the same for everyone. The lower your body fat, the more conservative the deficit must be to preserve muscle. Our algorithm calculates this automatically.
Validated carb cycling
More carbohydrates on training days for performance, fewer on rest days for deficit. This strategy, backed by Helms et al. (2014), optimises results without sacrificing energy.
Your split by goal
These are the references the algorithm applies. We tune every value to your weight, body fat % and training days.
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 🔥Cutting | −15 to −20% | 2,0–2,4 g/kg | 0,8 g/kg | The rest |
| ⚖️Maintenance | = your TDEE | 1,8–2,2 g/kg | 0,8–1 g/kg | The rest |
| 💪Bulking | +10 to +15% | 1,6–2,2 g/kg | 1 g/kg | High |
Carb cycling
+20% on training days · −20% on rest days
Balanced, filling meals
Protein, carbs and veg in every dish.
Who is DietPlanner Pro for?
Designed for anyone who wants to manage their nutrition with real data, without paying a nutritionist.
Frequently asked questions
Is it completely free?
Yes, with no exceptions. No premium version, no mandatory registration. Fill in the questionnaire and download your PDF plan or receive it by email in under 3 minutes.
How many calories do I need to lose fat?
It depends on your total daily energy expenditure (TDEE) and your body fat percentage. DietPlanner Pro calculates a 12-22% deficit based on your body composition.
How much protein should I eat?
Between 1.8 and 2.4 g per kg of body weight depending on your goal and body fat. Our algorithm calculates the optimal value for your specific situation.
Does it work for vegan or gluten-free diets?
Yes. In the questionnaire you can specify your dietary restrictions (vegan, vegetarian, dairy-free, gluten-free or combinations).
Free scientific reports