Your Free Nutrition Plan Starts Here

What makes this free nutrition plan different


Most nutrition plans start by telling you what to cut out. This one starts somewhere else entirely. Your free nutrition plan is built around you, your body, your goals, the foods you actually enjoy, and the life you are already living. No off-limits foods. No starting over every Monday. Just a practical, personalised approach to eating that works with you, not against you.

If you have ever wanted someone to look at your specific situation and tell you exactly how much to eat and what that looks like on a plate, this is it.

The tool I recommend: Precision Nutrition's Ultimate Macro Calculator

For working out your personalised calories, macronutrients and portions, I recommend Precision Nutrition's Ultimate Macro Calculator. It is one of the most comprehensive and well-researched nutrition tools available, and it is completely free to use.

Here is what makes it genuinely good. The calculator determines your daily calories using the NIH Body Weight Planner, a mathematically validated model developed from research at the National Institute of Diabetes and Digestive and Kidney Disease. It is not a generic formula. It is a proper, science-backed calculation built around your specific numbers.

Here is what it takes into account:

  • Your personal details: Height, weight, age and sex.
  • How active you are day to day and how often you exercise.
  • When you want to reach your goal, and how your metabolism adapts over time as your body changes.
  • Your goals: Whether you want to lose body fat, build muscle, improve your body composition, support better health, or perform at your best.
  • How you like to eat: Mediterranean, plant-based, paleo, low carb, vegetarian, or anything else that suits your lifestyle.
Nutrition plan

Forget calorie counting: the hand portion method makes it simple

One of the best things about this calculator is what it does after it works out your numbers. Instead of leaving you with a spreadsheet of grams to track, it converts everything into hand portion sizes. Research from Precision Nutrition shows this method is 95 percent as accurate as detailed tracking, without any of the effort. You get essentially the same result, and you keep the joy of eating.

Here is how it works. Your hand is always with you, it never changes, and it is already perfectly scaled to your body. Bigger people have bigger hands and naturally bigger portions. Smaller people have smaller hands and naturally smaller portions.

  • Your palm guides your protein portions.
  • Your cupped hand guides your carbohydrates.
  • Your thumb guides your fats.
  • Your fist guides your vegetables.

No apps, no scales, no measuring cups. Just your hand, a bit of awareness, and a plan that actually fits your life.

To better understand PN's hand portion sizes, click to view the infographic.

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How to get your free nutrition plan right now

Getting your personalised numbers only takes a few minutes. Just click the link below, fill in your details, and the calculator will give you a complete macro and portion breakdown customised for your body and goals.

Click here to access the Precision Nutrition Ultimate Macro Calculator


Precision Nutrition's Ultimate Macro Calculator is an independent tool created by Precision Nutrition Inc. Vitality Marco is not affiliated with Precision Nutrition. For more information visit precisionnutrition.com.