Sample Gym — Free Sample Nutrition Plan

Tell us about yourself

These details calculate your personal calorie and macro targets using the Mifflin-St Jeor formula — the gold standard used by nutrition professionals.

First name

Last name

Plan name (optional — e.g. Diet Phase, Gain Phase)

0/30 characters

Email address

Please enter a valid email address (e.g. [email protected])

Your business email

Please enter a valid business email address

Your business email will be built into your live form — we need it to send you a copy of this sample plan.

Gender

Age

Weight (kg)

Height (cm)

5'4" = 163 | 5'8" = 173 | 6'0" = 183

Your daily lifestyle

Your gym training and daily life are counted separately — this helps us calculate your total daily calorie burn accurately.

How active is your typical day outside the gym?

Think about your job, commute, and daily movement — not your gym sessions.

How often do you train per week?

How long have you been training consistently?

This affects how your muscle gain potential is assessed, especially in a deficit.

What is your main goal?

Food preferences

Your plan will be built around the foods you enjoy. First tell us what you like, then what you'd rather avoid.

Dietary preference

No restrictions

Vegetarian

Vegan

Pescatarian

Dairy free

Gluten free

Any allergies?

Tick the main foods you like to eat

Use food groups, not brands — e.g. chicken not KFC, yoghurt not Muller. Tap to select, tap again to deselect.

Anything else you enjoy?

Keep it to food groups or ingredient types, not specific brands or meals.

Now tap anything you don't enjoy to remove it from your plan

Anything else you'd rather avoid?

e.g. "I don't like anything with a strong smell" or "no offal"

Your personalised plan

Here are your recommended targets. Drag the green sliders below to fine-tune your calories and macros — the goal indicator will update as you adjust, and guardrails will keep you within safe ranges.

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BMR

Calories your body burns at complete rest

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TDEE

Your total daily burn including work, movement, and training

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activity multiplier

BMR × this number = TDEE

Daily calorie target

Floor: BMR of — kcals — ceiling: TDEE +40%

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kcals / day

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On track

Macronutrient split

Lower one first to create room before raising another

Protein

Carbs

Fat

Protein

—g—

Min: — | Max: no upper limit

Carbohydrates

—g—

Can be reduced to zero | No upper limit within calorie ceiling

Fat

—g—

Min: — | Max: —

Macros are balanced.

Plan cannot be approved yet

Your macros don't add up to your calorie target.

Confirm your plan

Check everything is correct. Once you submit, your plan will be on its way to your inbox within a few minutes.

Your details

Name—

Email—

Business email—

Goal—

Dietary preference—

Approved nutrition targets

Daily calories—

Protein—

Carbohydrates—

Fat—

By submitting you confirm these details are correct and you are happy with the targets above.

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Your personalised nutrition plan is on its way. Check your inbox in the next few minutes.

Plan sent to

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