Daily calorie target
Estimate maintenance calories and adjust the daily target for gradual fat loss, maintenance or weight gain.
FREE DIET, CALORIE & MACRO PLAN
Free personalised diet plan.
Calories and macros included.
Build a diet plan tailored to your measurements, activity and goal. The Iron Forge estimates maintenance and goal calories, protein, carbohydrate and fat, then generates three interchangeable daily menus with 12 weighed recipes, cooking methods and a complete vegetarian alternative. No account, payment or email is required.
Build my free diet plan →100% free · No account · No password · No sign-up
WHAT YOU RECEIVE
Built for immediate,
free access.
Three menus, 12 recipes
Switch between three complete daily menus. Every breakfast, lunch, dinner and snack includes weighed ingredients, estimated nutrition and a cooking method.
Tailored training level
Choose beginner, intermediate or advanced to change strength frequency, sets, scheduling and progression.
Vegetarian option
Choose the vegetarian setting to shape the meal suggestions and any optional protein card around suitable food choices.
Optional training support
See eligible protein, creatine and Bookshop affiliate suggestions in a separate area that never changes the calculated plan.
HOW IT WORKS
Open the chamber.
Begin immediately.
- 01
Choose your inputs
Enter the basic measurements, activity level and goal needed to estimate a sensible daily energy target.
- 02
Generate the plan
The calculator estimates maintenance calories, goal calories and an easy-to-follow meal framework.
- 03
Adjust through observation
Follow the plan consistently, monitor the trend over several weeks and make small changes rather than reacting to a single day.
The calculator provides general educational estimates, not medical advice. Anyone with a health condition, eating disorder history, pregnancy or specialist dietary needs should consult an appropriately qualified professional.
Build my free diet plan →CLEAR ANSWERS
Frequently asked
questions.
Is the diet plan generator free?
Yes. The calculator, targets and plan are available without payment, an account or a trial period.
Do I need to sign up?
No. You do not need an account, password, email address or newsletter subscription to use the planner.
Can I choose a vegetarian plan?
Yes. The vegetarian setting generates three complete menus and 12 recipes using suitable dairy, eggs, tofu, tempeh, Quorn, pulses and fortified alternatives.
Does the plan recommend supplements?
It may match optional eligible protein, creatine, hydration or diet-support products to the programme inputs. These cards remain separate from the calculation, do not diagnose a deficiency and are narrowed to practical food support when the result calls for extra care.
Are calorie calculators exact?
No calculator can measure individual energy needs perfectly. The result is a starting estimate that should be adjusted gradually using weight, measurements, performance and wellbeing over time.