Free AI Diet Planner for Boxers and Gym Enthusiasts

Choose Your Recovery Plan

Pick training time, diet, and load - then adjust calories to scale meals & macros. Hydration calculator is below.

Step 1 - Training Time

Morning Evening

Step 2 - Diet Preference

Veg Vegan Egg Non-Veg

Step 3 - Training Load

Light Standard Heavy / Double

Step 4 - Calorie Goal

1,800 kcal Auto 4,200 kcal

~0 kcal P 0 g C 0 g F 0 g

Target shown here based on training load.

Hydration Calculator

Bodyweight (kg)

Session length (min)

Heat factor

Guide: ~35 ml/kg/day baseline + ~7 ml/min during training (× heat factor). Sodium ≈ 500 mg/hr of hard training.