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Nutrition

Estimate your daily calories and macros from your body and goal.

Meal plans from PTs

Daily menu

Meal plan

Daily menus from common Vietnamese and gym foods, sized to each day’s calories and macros.

Energy in = energy out, enough protein to keep your muscle, varied food groups.

Create a training plan to get more food on training days. Go to Training plan

No health conditions or allergies set

Customise the menu (goal, activity, meals, food style)

Goal

Stay fit / tone up(Keep fit)

Daily activity (besides training)

Meals per day

Food style

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Tips

  • Spread protein over 3–5 meals (about 20–40 g each).
  • Build meals around lean protein, vegetables and whole grains.
  • Adjust calories by ~200 kcal if your weight trend stalls for 2–3 weeks.
  • Eat a protein + carb meal 1–3 hours before training.