Nutrition Plan – Fitsyfy – A Way to Transform

STEP 1 — Personal Information

Full Name

Used for accurate records and client support.

We’ll deliver your plan and updates to this email.

Phone/Mobile

We’ll deliver your plan and updates to this email.

Age (Years)

Age influences energy needs, recovery, and macro planning.

Gender

Used for formula selection and category references.

STEP 2 — Body Composition

Weight (kg)

Waist

Men: at navel
Women: at narrowest point

Height (cm)

Neck

Below Adam’s apple

Hips

Measurement Guidance: Use a flexible tape; measure snug (not tight), parallel to the floor, after a normal exhale. Take 3 readings per site and use the average. Men: waist at navel. Women: waist at narrowest; hips at widest over buttocks.

Conversion Container

Height in Meters

Height in Inches

Neck in Inches

Waist in Inches

Hips in Inches

STEP 3 — Activity Level

Activity Level

Activity_Level_Total

STEP 4 — Dietary Preferences & Primary Goal

Preferred Diet Type (Choose one or more)

Balanced Diet (General healthy eating)

Ketogenic (Low-carb, high-fat)

Paleo (Whole, unprocessed foods)

Mediterranean (Plant-rich, heart-healthy fats)

Bodybuilding Diet (High-performance muscle gain)

Intermittent Fasting (Time-restricted eating) — e.g., Warrior Diet, OMAD (One Meal A Day)

REASON: Helps structure your plan according to your personal and lifestyle‑based preferences.

Diet Preference (Choose ONE)

Vegetarian (Not Valid for Paleo Diet Types)

Vegan (Not Valid for Kitogenic, Paleo Diet Types)

Omnivore (No restrictions)

Eggetarian (Vegetarian with eggs)

REASON: Ensures your diet plan aligns with your ethical, cultural, or health‑based choices.

Primary Goal (select one)

Weight/Fat Loss — reduce body fat with a calorie deficit.

Body Recomposition — build muscle while losing fat.

Hypertrophy (Muscle Gain) — increase muscle size with a slight calorie surplus.

Strength — increase maximal force with performance‑focused fueling.

STEP 5 — Medical Fitness Declaration

I confirm that I am medically & physically fit and have no known conditions requiring dietary restrictions.
I understand this plan is based solely on the information I provide.
I acknowledge this is a fitness/wellness plan, not medical treatment.

Signature (type your name)

* For clinical conditions, allergies, or medications, please use our Therapeutic Nutrition intake or consult FITSYFY professionals.

Body Mass Index

Male Body Fat %

Lean Body Mass (LBM) - Male

Basal Metabolic Rate (BMR) - Male

Maintenance Requirement (TDEE/MR)

Female Body Fat %

Lean Body Mass (LBM) - Female

Basal Metabolic Rate (BMR) - Female

Maintenance Requirement (TDEE/MR) - Female

Male Result

Protein/g

Fat/g

Carb_kcal

Carb_g

Female Result