Your personalized nutrition plan.
Not a generic template.
Calories, macros and meals calculated on your real data: age, weight, goal, activity level. Every variable that makes you unique is considered.
Quick answer
Two people with the same weight and the same weight loss goal can have TDEEs that differ by 400-600 kcal — depending on age, body composition, activity level and work type. A 'standard' plan ignores this difference. A personalized plan puts it at the center of everything.
Variables considered
8+
personal data points
not just weight and height
Plan generation
~2
minutes
from profile to full plan
Recalculation
mensile
automatic
adapts to your progress
Same goal, completely different plans
Three people with the same goal (lose weight) and similar weight. Here's why a generic plan doesn't work for any of them.
Sara
32 years, 68 kg, office worker, gym 2x/week
Sedentary job → lower TDEE. Moderate deficit to preserve muscle mass.
Luca
28 years, 72 kg, teacher, runs 4x/week
High activity → much higher TDEE. More total calories, more carbs for runs.
Elena
45 years, 70 kg, manager, daily walking
Older age → slower metabolism. Higher protein to counter sarcopenia.
A generic plan would have assigned 1,500 kcal to all three. For Luca, a 1,080 kcal deficit leads to muscle loss. For Elena, wrong protein timing accelerates sarcopenia. For Sara it might work — but for the other two it's counterproductive.
How Nutryon builds your plan
Real TDEE calculation
Mifflin-St Jeor equation using age, sex, weight, height. Multiplied by your real activity factor (gym, work type, daily steps).
Caloric target setting
Optimal deficit for fat loss (300-500 kcal), calibrated surplus for muscle gain (200-300 kcal), or maintenance with macro redistribution for body recomposition.
Macronutrient distribution
Protein based on goal and weight. Carbohydrates and fats distributed to support performance, satiety and dietary preferences.
Weekly plan generation
7 days of meals with specific ingredients, quantities and timing. Differentiated between training and rest days where relevant.
Preference adaptation
Intolerances, allergies, dietary preferences (vegan, vegetarian, Mediterranean), and foods to exclude. The plan adapts while maintaining targets.
Progressive recalculation
Every month the plan updates. When weight changes, calories change. The system prevents plateaus by adapting to your real progress.
Personalized plan vs generic plan
| Criterion | Nutryon | Generic online plan | Nutritionist |
|---|---|---|---|
| TDEE calculated on your data | ✓ | ✗ | ✓ |
| Automatic monthly update | ✓ | ✗ | ✗ |
| Considers work type + workouts | ✓ | Partial | ✓ |
| Weekly plan with real meals | ✓ | Partial | ✓ |
| Automatic shopping list | ✓ | ✗ | ✗ |
| Dietary preference adaptation | ✓ | Limited | ✓ |
| Training/rest day differentiation | ✓ | ✗ | Depends |
| Available 24/7, always updated | ✓ | ✓ | ✗ |
| Monthly cost | Free trial · €29/mo | Free | $50-150/month |
* The free trial includes a preview of Day 1 (Monday). The full plan — 7 days, shopping list, supplement strategy and clinical context — is available with a subscription from €29/month.
Frequently asked questions
What's different about a personalized plan vs a standard one?
A standard plan assigns the same calories and macros to anyone with the same goal. A personalized plan calculates your specific TDEE based on age, weight, height, metabolism and real activity level. The difference can be 400-600 kcal per day — translating to radically different results.
How does Nutryon's AI personalization work?
You enter your data: age, sex, weight, height, goal, weekly workouts, work type, intolerances. The algorithm calculates your TDEE with the Mifflin-St Jeor equation, sets the optimal deficit or surplus, distributes macros, and generates a complete weekly plan with real meals.
Can I change goals after creating the plan?
Yes. You can update your goal at any time and the plan recalculates automatically. You can also have sequential goals: first a cut to lose fat, then a controlled muscle gain phase.
Does the plan consider my dietary preferences?
Yes. You can specify intolerances, allergies, preferences (vegetarian, vegan, gluten-free) and foods you don't want to include. The plan adapts while maintaining correct nutritional targets.
How often should I update the plan?
Every 4-6 weeks, or when your weight changes by more than 2-3 kg. TDEE changes with body weight — an outdated plan becomes progressively less effective. Nutryon supports automatic monthly recalculation.
How long does it take to create the plan?
About 2 minutes to enter your data. The plan is generated in seconds. You can start right away, for free.
Ready for a plan that actually works for you?
Enter your data and Nutryon builds your personalized nutrition plan in seconds. Free, no credit card required.
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