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Personalised Nutrition Plan

Birthday
Day
Month
Year
What is your biological sex?
Female
Male
What is your goal?
Lose Weight. You would like to lose at least 5-7kg or more.
Build Muscle. You would like to build muscle and increase your overall body weight.
Athletic Performance. You want optimal nutrition to support long and intense athletic training (minimal to no weight change desired).
Body Recomposition. You want to lose less than 5-7kg of body fat, while simultaneously building muscle.
Improve Health. You want to improve your nutrition and overall health, while maintaining your current weight.

Healthy and sustainable weight loss is achieved at 0.5-1kg per week.

What is your preferred eating style?
Anything. No major preferences or restrictions. You will eat practically anything.
Mediterranean. Features plant foods, healthy fats, and moderate amounts of lean protein.
Paleo. Emphasises meats, vegetables, and healthy fats.
Vegetarian. A plant-based diet, plus small amounts of eggs and dairy.
Ketogenic. A high-fat, very-low carbohydrate diet.
Fully Plant-Based. All plant-based foods. No animal products of any kind.
What kind of macronutrient split do you prefer?
Balanced. 30% Protein, 35% Carbs, 35% Fats.
Low-Fat. 30% Protein, 50% Carbs, 20% Fats.
Low-Carb. 30% Protein, 20% Carbs, 50% Fats.

Macronutrients are Protein, Carbs and Fats. If you have no idea, then choose 'Balanced'.

How many meals do you like to eat each day?
How would you describe your daily activity level? (excluding workouts).
Very Light. Sitting most of the day (eg: desk job).
Light. A mix of sitting, standing, and light activity (eg: teacher).
Moderate. Continuous gentle to moderate activity (eg: restaurant server).
Heavy. Strenuous activity throughout the day (eg: construction work).
What best describes your weekly workouts?
Very light. Almost no purposeful exercise.
Light. 1-3 hours of gentle to moderate exercise.
Moderate. 3-4 hours of moderate exercise.
Intense. 4-6 hours of moderate to strenuous exercise.
Very Intense. 7+ hours of strenuous exercise.
Get my Personalised Nutrition Plan
NZ$100
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