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How we build your plan

The math behind your targets, what the AI does, and the research we lean on.

Your daily targets

We estimate a starting calorie target with the Mifflin-St Jeor population equation using age, height, current weight, your energy-equation choice, and the usual activity category you choose. We then adjust for your goal: about 400 fewer calories a day to lose fat, or about 300 more to build muscle. Calories never go below 1,200 a day for adults or 1,400 for anyone under 18, and a fat-loss target is not offered to anyone under 18 or already underweight.

This is a starting estimate, not a measurement of your metabolism. The reveal identifies the active policy release and keeps the estimated target separate from the exact total calculated from the foods and portions in your plan. The policy selects protein by goal and body weight, selects carbohydrate guidance from planned training load, and uses fat as the remaining energy while keeping it between 20% and 35% of calories. Fiber starts at 14g per 1,000 calories. With release v3.3, if you choose the keto diet, carbohydrate is 10% of calories, at most 50g and at least 20g a day; protein is chosen the same way; fat is all the remaining energy; and fiber is at most 50% of the carbohydrate grams.

  • Sedentary: ×1.200
  • Lightly active: ×1.375
  • Moderately active: ×1.550
  • Very active: ×1.725
  • Extremely active: ×1.900

Your desired workout days are schedule preferences and are not used to infer usual activity or calorie needs. If you skip the energy-equation question, the two equations are averaged. Your coach can refine the starting estimate from what you actually log.

Your workouts and meals

TruFitAI turns your answers and targets into a weekly training split and a meal plan that respects your diet style, dislikes, equipment, and schedule. Nutrition totals are calculated from the plan's foods and portions; an AI model does not get to invent or change the target math. Plans are general fitness and nutrition guidance built from population-level research, not an individual medical assessment.

Supplements

Supplement suggestions come only from our reviewed library and carry the required FDA statement next to every claim. They are not a substitute for food or medical care.

Please read

TruFitAI provides general fitness and nutrition information. It is not medical advice and does not diagnose, treat, cure, or prevent any condition. Talk to a physician or registered dietitian before starting a new diet or exercise program, especially if you are pregnant, under 18, have a medical condition, an injury, or a history of disordered eating. Stop and seek medical help if you feel pain, dizziness, or shortness of breath. The AI coach is not a licensed professional.

Sources

  1. 1.A new predictive equation for resting energy expenditure in healthy individuals. Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990;51(2):241-247. doi.org/10.1093/ajcn/51.2.241
  2. 2.Dietary Guidelines for Americans, 2020–2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020. www.dietaryguidelines.gov/
  3. 3.International Society of Sports Nutrition Position Stand: protein and exercise. Jäger R, Kerksick CM, et al. J Int Soc Sports Nutr. 2017;14:20. doi.org/10.1186/s12970-017-0177-8
  4. 4.Dietary Reference Intakes: Macronutrients (Acceptable Macronutrient Distribution Ranges). National Academies of Sciences, Engineering, and Medicine. 2005. www.ncbi.nlm.nih.gov/books/NBK56068/

Last updated 2026-09-19. See our Terms of Service and Privacy Policy.