Calories and protein, calculated for you
F4Fit uses the Mifflin-St Jeor equation with your activity level to set daily calories, then sets protein at 1.6 g per kg of body weight (2.0 g for muscle gain).
Meal plans for every diet
Pick your diet and cuisine and the coach plans breakfast, lunch, snack and dinner with portions, protein and calories.
- Vegetarian: veggie omelette, lentil soup, bean chili
- Vegan: tofu scramble, chickpea curry, lentil pasta
- Pescatarian: salmon bowls, tuna salad, shrimp stir-fry
- No preference: chicken wraps, lean beef stir-fry, Greek yogurt bowls
Ask about any meal
Eating out, travelling or at a party tomorrow? Ask the coach what to order or how to plan the day, and log meals in one tap.
Frequently asked questions
Is this diet plan suitable for weight loss?
Yes. Choose fat loss and the plan sets a moderate calorie deficit (about 450 kcal below maintenance) with high protein to protect muscle.
Can it handle allergies or medical diets?
It follows the diet you choose, but it is not medical advice. For diabetes, kidney disease or allergies, talk to a doctor or dietitian.