Build Your Profile
Enter your stats to calculate your personalized calorie targets and macros.
Select Your Goals
Pick one or more goals — VytaIX will intelligently combine them.
💡 You can select multiple goals (e.g. Lose Fat + Build Muscle = Recomposition protocol)
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Lose Fat
Reduce body fat while preserving muscle
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Maintain
Hold current weight and composition
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Build Muscle
Hypertrophy-focused training & nutrition
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Gain Strength
Increase maximal force output & power
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Endurance
Improve cardio capacity & stamina
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Recomposition
Lose fat AND build muscle simultaneously
Your Blueprint
Calorie Targets
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BMR (Mifflin-St Jeor)
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TDEE (Maintenance)
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Goal Target
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Flexible Range
Recommended Macronutrient Breakdown
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Training Plan
Meal Prep Plans
64 flavorful, macro-optimized recipes. Tap any card to reveal ingredients & cooking instructions.
Nutrition Tips & Supplements
Evidence-backed strategies to help you build a healthier, more sustainable relationship with food and fitness.
These Numbers Are Estimates — Refine Them
The Mifflin-St Jeor equation is the gold standard for estimating calorie needs, but every body is different. Metabolic rate varies based on genetics, muscle mass, hormones, and more. Track your weight weekly and adjust calories by ±100–150 kcal if you're not seeing the expected change after 2–3 weeks. The scale is your most accurate feedback tool.
Weigh Yourself the Right Way
For the most accurate reading, weigh yourself once per week — not daily. Weigh in the morning after using the bathroom, before eating or drinking anything. This is your true "fasted weight" and eliminates day-to-day fluctuations from water retention, food volume, and digestion. Look for consistent trends over 2–4 weeks, not day-to-day changes.
The 80/20 Rule — Sustainability Over Perfection
The best diet is the one you can maintain long-term. Aim to get 80% of your calories from whole, nutrient-dense foods — lean proteins, vegetables, fruits, whole grains, and healthy fats. The remaining 20% is yours to enjoy — pizza, dessert, a night out. This flexible approach reduces restriction and binge cycles, and research consistently shows higher long-term adherence.
Build a Healthy Relationship with Food
No food is inherently "bad." Labeling foods as off-limits increases cravings and guilt. Instead, practice mindful eating — eat slowly, listen to hunger and fullness cues, and enjoy the experience. Food is fuel, culture, and pleasure. Progress, not perfection, is the goal. Consistency over weeks and months beats perfect eating for 3 days followed by giving up.
Hydration Matters More Than You Think
Aim for half your body weight (lbs) in ounces of water per day — more on active days. Even mild dehydration (~2%) impairs performance, cognitive function, and can mask hunger as thirst. Start your morning with a large glass of water before coffee. Herbal teas and water-rich foods (cucumber, watermelon) count too.
Sleep Is a Nutrition Variable
Poor sleep increases ghrelin (hunger hormone) and decreases leptin (fullness hormone), leading to an average of 300–500 extra calories consumed the next day. It also impairs muscle protein synthesis and fat burning. Prioritize 7–9 hours of quality sleep — it's one of the highest-leverage things you can do for body composition.
Evidence-Based Supplement Recommendations
Supplements fill nutritional gaps — they do not replace whole foods. These are the most well-researched options with the strongest evidence for general population benefit.
Multivitamin
Covers micronutrient gaps that most people miss even with a solid diet — including zinc, B vitamins, and trace minerals that support energy production, immune function, and metabolism.
Take with food. Look for a formula with methylated B12 and folate for better absorption.
Fish Oil (Omega-3 — EPA/DHA)
Strong evidence for heart health, reducing triglycerides, lowering systemic inflammation, and brain and cognitive function. Also supports joint health and may modestly improve muscle protein synthesis.
Aim for 1–2g EPA+DHA per day. Take with a meal containing fat.
Magnesium
Involved in over 300 enzymatic reactions. Supports sleep quality (relaxes the nervous system), muscle function and recovery, bone density, blood sugar regulation, and stress management. Up to 50% of Americans are deficient.
Magnesium glycinate is easiest on the stomach. Take 200–400mg before bed.
Vitamin D3 + K2
Vitamin D is critical for immune function, bone health, mood regulation, and testosterone production. The majority of the population is deficient, especially in northern climates or with limited sun exposure. K2 ensures calcium is directed to bones, not arteries.
2,000–5,000 IU D3 with 100mcg K2 daily. Take with a fatty meal.
Creatine Monohydrate
The most well-researched performance supplement in existence. Increases phosphocreatine in muscles, improving power output, strength, and muscle volume. Also shows benefits for brain health and cognitive performance. Best for resistance training goals.
3–5g daily. No loading phase needed. Timing doesn't matter. Take any time.
Protein Powder (Whey or Plant-Based)
A convenient, cost-effective way to hit your daily protein targets when whole food sources fall short. Whey protein has the highest leucine content and best absorption rate. Casein is excellent before bed for overnight muscle protein synthesis.
Use as a supplement to food, not a replacement. Aim for 0.6–0.8g protein per lb of goal body weight.
⚠️ Disclaimer: Supplement recommendations are for general informational purposes only and are not a substitute for medical advice. Consult a qualified healthcare provider before starting any new supplement, particularly if you have existing health conditions, take medications, or are pregnant or breastfeeding. Individual needs vary based on bloodwork, health history, and dietary patterns.