Our nutrition method
Useful guidance, transparent calculations, progress you can review.
Strength that serves your life
Our purpose is useful, sustainable progress: better food, movement, strength and habits for daily life, work and community. Every starting level deserves respect.
Estimate, observe, adjust
We estimate resting energy with Mifflin–St Jeor, then apply a daily activity factor. A desk job and a physically active job need different answers, even with the same gym schedule. No equation measures your personal expenditure exactly.
Different goals, different starts
Fat loss starts with a moderate deficit. Maintenance and body recomposition start near maintenance. Muscle gain uses a modest surplus with resistance training; general weight gain starts gradually. Extra calories do not guarantee extra muscle.
Our starting policy
Within the automatic adult scope: fat loss uses 20% deficit capped at 750 kcal; muscle gain uses 5% surplus for advanced trainees or 10% otherwise; general weight gain adds 300 kcal. Protein starts at 1.6–1.8 g/kg current weight, fat at 25% of energy, and carbohydrates use the remainder. These are product choices informed by evidence, not universal prescriptions.
Food quality and honest estimates
Calories are only part of the plan. Include varied produce, pulses and whole grains, adequate protein and unsaturated fats. Recipe values are ingredient estimates; cooking state, brand and portion size matter. A source label alone does not mean a recipe has been clinically verified.
Progress without a promised deadline
Use weekly averages, waist and training performance. Water changes can hide progress. We do not forecast a guaranteed arrival date using the fixed 7700 kcal rule. Maintenance needs can change as body weight and routine change.
Who needs a different route?
Our current automatic policy does not cover pregnancy, breastfeeding, reported medical concerns, underweight, BMI 30 or above, or age over 80. This is a service-scope limit, not a diagnosis. Low-energy therapeutic diets need separate qualified supervision. We do not claim a universal safe calorie minimum.
Your vegan essentials
- Include a protein source at main meals: beans, lentils, chickpeas or tofu. Soy drinks can contribute protein; almond and rice drinks are not equivalent protein substitutes.
- Make sure you have a reliable B12 source from fortified foods or a suitable supplement. B12 is not supplied reliably by unfortified plant foods. Check the actual product label; we do not count unverified fortification.
- Choose calcium-fortified alternatives and check vitamin D and iodine separately. Calcium-set tofu can contribute calcium, but tofu types and brands differ. Fortified does not mean every nutrient is added.
- Pair beans and lentils with vitamin-C foods such as peppers, citrus or tomatoes. Include nuts or seeds such as walnuts or chia. Build fibre intake gradually and drink regularly.
The planner checks energy and macronutrients; it does not certify your daily vitamins and minerals. Supplement choice and dose depend on the product and your circumstances.
NHS · Plant-based nutrition guidanceEvidence and data sources
References inform the method; they do not certify or endorse 90 DAYS.
- Academy of Nutrition and Dietetics · RMR
- National Academies · Energy (2023)
- NIH / NIDDK · Body Weight Planner
- ISSN · Protein and exercise
- Morton et al. · Protein meta-analysis
- Helms et al. · Energy surplus trial
- NICE · NG246
- WHO · Healthy diet
- TürKomp · Food composition
- NHS · Vegan nutrition
- USDA · FoodData Central records
2026-10-v1 · 02.10.2026