Nutrition Made Simple · Free tool
Build your nutrition plan.
Work out what your body actually needs, choose your goal, and turn it into a day of real meals from Rachel's recipe library — in about a minute.
Work out what your body actually needs, choose your goal, and turn it into a day of real meals from Rachel's recipe library — in about a minute.
No tracking apps, no spreadsheets, no guesswork. Just your numbers, your goal, and real food.
Your age, height, weight and how active you are — that's it. We estimate your TDEE: the calories your body burns in a normal day.
Lose weight, maintain, or build muscle. Losing weight takes just 300 calories off your day — gentle enough to actually stick to.
Members turn that number into a full day of meals from Rachel's recipe library — breakfast to snacks, macros already done.
Fill in the four fields, hit calculate, then pick your goal. Steps one and two are free — no account needed.
Your Total Daily Energy Expenditure — the calories your body burns in a day.
Fill in the form and hit calculate — it takes ten seconds.
Estimates use the Mifflin–St Jeor equation. A starting point, not medical advice — see the FAQ below.
Inside your member dashboard, your target becomes a full day of meals chosen from Rachel's recipes — the same ones members cook every week.
No quick fixes. No detox teas. No nonsense. Just education, structure, and habits that actually last.
A 300-calorie deficit isn't dramatic — and that's the point. It's the amount you can sustain while keeping your energy, your training and your sanity, which is how you avoid the rebound that every crash diet ends in.
— Rachel Tropea, B.Nutrition
No. It's a starting point. The calculator estimates what your body uses in a day; your goal adjusts it gently. The plan then shows you what that looks like as real food — the same recipes members cook every week.
It uses the Mifflin–St Jeor equation, the estimate most nutrition professionals start from. Everyone's body is a little different, so treat it as a starting point and adjust with how you feel and how things move over a few weeks.
Because big deficits are why diets fail. A modest deficit is easier to stick to, protects your energy and your training, and avoids the rebound. Slower on paper, faster in real life.
No. The plan does the numbers for you — you just pick the meals. Every recipe shows its macros, so you'll understand what you're eating without weighing every gram.
Check with your doctor first. This tool is general information, not medical advice, and it isn't a substitute for individual care.
$15 a month or $95 a year, cancel any time. Members get the full recipe library with macros on most recipes, the nutrition plan builder, and the private member community.
Your numbers are free. Your plan — a full day of real food built around them — is what members get, from $15 a month.