https://gym.diet/ Free, interactive gym diet calculators: TDEE, macros, protein, body fat, meal planner, supplements and diets — summarized from open, peer-reviewed sources. en Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/how-to-cut-without-losing-muscle/https://gym.diet/guides/how-to-cut-without-losing-muscle/GuidesA research-based guide to fat loss that protects muscle: deficit size, protein targets, training, refeeds and how to track progress during a cut.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/lean-bulking-guide/https://gym.diet/guides/lean-bulking-guide/GuidesHow to set a small calorie surplus, choose a rate of weight gain that matches your training age, and track a lean bulk so you gain muscle, not just weight.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/body-recomposition/https://gym.diet/guides/body-recomposition/GuidesWho can realistically build muscle and lose fat simultaneously, how to set calories and protein for recomposition, and how to track progress when the scale stalls.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/how-much-protein-per-day/https://gym.diet/guides/how-much-protein-per-day/GuidesEvidence-based protein targets for muscle gain, fat loss and general health, plus how to distribute protein across meals and choose quality sources.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/pre-and-post-workout-nutrition/https://gym.diet/guides/pre-and-post-workout-nutrition/GuidesWhat to eat before and after training, how big the anabolic window really is, and simple meal ideas based on nutrient timing research.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/carbohydrates-for-lifters/https://gym.diet/guides/carbohydrates-for-lifters/GuidesHow carbohydrates fuel resistance training, evidence-based intake ranges by training volume, and the best sources and timing for strength athletes.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/dietary-fat-and-hormones/https://gym.diet/guides/dietary-fat-and-hormones/GuidesWhy dietary fat matters for hormones, energy and vitamin absorption, the minimum fat intake suggested for lifters, and which fats to prioritise.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/hydration-and-electrolytes/https://gym.diet/guides/hydration-and-electrolytes/GuidesHow much water active people need, how to estimate sweat loss, when electrolytes matter and practical hydration strategies for lifting and endurance training.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/meal-prep-for-the-week/https://gym.diet/guides/meal-prep-for-the-week/GuidesA step-by-step weekly meal prep system: planning macros, batch cooking proteins and carbs, safe storage times and ideas to keep prepped food interesting.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/reading-nutrition-labels/https://gym.diet/guides/reading-nutrition-labels/GuidesHow to read nutrition labels: serving sizes, calories, protein, fibre, added sugar and sodium, plus ingredient lists and common marketing traps.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/nutrition-for-sleep-and-recovery/https://gym.diet/guides/nutrition-for-sleep-and-recovery/GuidesHow sleep affects muscle, fat loss and appetite, and which nutrition habits may support better sleep and recovery, from protein before bed to caffeine timing.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/vegan-muscle-building/https://gym.diet/guides/vegan-muscle-building/GuidesHow to build muscle on a vegan diet: protein targets, leucine thresholds, combining plant proteins and key nutrients like B12, iron, omega-3 and creatine.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/diet-breaks-and-refeeds/https://gym.diet/guides/diet-breaks-and-refeeds/GuidesWhat diet breaks and refeeds are, what research like the MATADOR and ICECAP trials found, and how to use them during a long fat-loss phase.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/alcohol-and-gains/https://gym.diet/guides/alcohol-and-gains/GuidesWhat research shows about alcohol, muscle protein synthesis, recovery, sleep and body composition, and practical strategies if you choose to drink.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/guides/budget-high-protein-eating/https://gym.diet/guides/budget-high-protein-eating/GuidesThe cheapest high-protein foods, cost-per-gram comparisons, budget shopping strategies and a sample low-cost high-protein day for lifters.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/high-protein-balanced/https://gym.diet/diets/high-protein-balanced/DietsA balanced plan built around 1.6-2.2 g/kg of protein with moderate carbs and fats. Simple, flexible and well supported for muscle gain or fat loss.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/mediterranean/https://gym.diet/diets/mediterranean/DietsOlive oil, fish, legumes, vegetables and whole grains. The Mediterranean pattern has some of the strongest long-term health data and adapts easily to lifting goals.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/ketogenic/https://gym.diet/diets/ketogenic/DietsA very-low-carbohydrate, high-fat diet that induces ketosis. It may help some people control appetite, but it usually limits high-intensity training performance.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/low-carb-moderate/https://gym.diet/diets/low-carb-moderate/DietsA moderate low-carb diet with roughly 75-150 g of carbs per day. It keeps vegetables and fruit, emphasises protein and places most carbs around training.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/intermittent-fasting-16-8/https://gym.diet/diets/intermittent-fasting-16-8/DietsTime-restricted eating that compresses meals into an 8-hour window. It can make portion control easier, but what you eat still matters most.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/flexible-dieting-iifym/https://gym.diet/diets/flexible-dieting-iifym/DietsFlexible dieting sets daily calorie, protein, carb and fat targets and lets you fill them with foods you enjoy, usually mostly whole foods with room for treats.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/plant-based-vegan-athlete/https://gym.diet/diets/plant-based-vegan-athlete/DietsA vegan diet adapted for training: higher protein from soy, legumes and plant protein blends, plus attention to B12, iron, omega-3 and leucine.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/vegetarian-lacto-ovo/https://gym.diet/diets/vegetarian-lacto-ovo/DietsA lacto-ovo vegetarian diet for lifters, using eggs, dairy, legumes and soy to reach high protein targets without meat or fish.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/carb-cycling/https://gym.diet/diets/carb-cycling/DietsCarb cycling varies carbohydrate intake by training demand: high on heavy days, moderate on light days, low on rest days, while protein stays steady.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/zone-40-30-30/https://gym.diet/diets/zone-40-30-30/DietsThe Zone approach balances every meal at roughly 40% carbs, 30% protein and 30% fat using simple portion blocks. Popular in functional fitness circles.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/paleo/https://gym.diet/diets/paleo/DietsPaleo focuses on meat, fish, eggs, vegetables, fruit, nuts and seeds, excluding grains, legumes, dairy and processed foods. Strong on quality, restrictive on variety.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/dash/https://gym.diet/diets/dash/DietsThe DASH eating plan emphasises fruit, vegetables, whole grains, low-fat dairy and lean protein while limiting sodium. Easily adapted for active people.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/diets/high-carb-performance/https://gym.diet/diets/high-carb-performance/DietsA performance-oriented diet with 5-10 g/kg of carbs depending on training load, adequate protein and moderate fat. Designed for endurance and hybrid athletes.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/creatine-monohydrate/https://gym.diet/supplements/creatine-monohydrate/SupplementsCreatine monohydrate is the most researched sports supplement, with strong evidence for strength, power and lean mass gains. Studies support 3–5 g per day with no loading required.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/caffeine/https://gym.diet/supplements/caffeine/SupplementsCaffeine is a well-studied stimulant that improves endurance, alertness and often strength performance. Research typically uses 3–6 mg per kg of body weight about an hour before exercise.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/beta-alanine/https://gym.diet/supplements/beta-alanine/SupplementsBeta-alanine raises muscle carnosine, helping buffer acid during hard efforts lasting about 1–4 minutes. Studies use 3.2–6.4 g per day, split into small doses, for at least 4 weeks.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/sodium-bicarbonate/https://gym.diet/supplements/sodium-bicarbonate/SupplementsSodium bicarbonate is an extracellular buffer that can improve hard efforts lasting about 1–7 minutes. Studies typically use 0.2–0.3 g per kg of body weight taken 60–180 minutes before exercise.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/beetroot-juice-nitrate/https://gym.diet/supplements/beetroot-juice-nitrate/SupplementsDietary nitrate, usually from beetroot juice, can reduce the oxygen cost of exercise and improve endurance. Studies use roughly 400–800 mg nitrate taken 2–3 hours before exercise.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/citrulline-malate/https://gym.diet/supplements/citrulline-malate/SupplementsCitrulline malate is marketed for blood flow and pump. Some studies suggest small gains in repetitions and reduced soreness, but evidence is mixed. Typical research doses are 6–8 g.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/carbohydrate-drinks-gels/https://gym.diet/supplements/carbohydrate-drinks-gels/SupplementsCarbohydrate drinks and gels provide fast energy during long exercise. Guidelines suggest 30–60 g per hour for 1–2.5 h efforts and up to 90 g per hour for longer events.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/electrolytes/https://gym.diet/supplements/electrolytes/SupplementsElectrolyte products replace sodium and other minerals lost in sweat. They are most useful for long, hot or heavy-sweat sessions. Typical guidance is about 300–600 mg of sodium per hour.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/testosterone-boosters-tribulus/https://gym.diet/supplements/testosterone-boosters-tribulus/SupplementsTestosterone boosters such as tribulus show little evidence of raising testosterone or muscle in healthy people. The category also has a high contamination risk.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/dmaa-sarms/https://gym.diet/supplements/dmaa-sarms/SupplementsDMAA and SARMs are banned, unsafe substances sometimes sold in pre-workouts and muscle-building products. They are not recommended under any circumstances.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/whey-protein/https://gym.diet/supplements/whey-protein/SupplementsWhey protein is a fast-digesting, leucine-rich dairy protein that helps you hit daily protein targets. Research supports about 0.25–0.4 g per kg per serving within 1.6–2.2 g/kg/day.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/casein-protein/https://gym.diet/supplements/casein-protein/SupplementsCasein is a slow-digesting milk protein often taken before sleep. Studies suggest 30–40 g before bed can support overnight muscle protein synthesis as part of adequate daily protein.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/plant-protein/https://gym.diet/supplements/plant-protein/SupplementsPlant protein powders made from soy, pea, rice or blends help meet protein targets on vegan diets. Larger servings or blends may be needed to match the leucine content of whey.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/collagen/https://gym.diet/supplements/collagen/SupplementsCollagen peptides are being studied for tendon, ligament and joint health. Early research uses about 10–15 g with vitamin C before activity; it is not ideal for muscle building.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/bcaa/https://gym.diet/supplements/bcaa/SupplementsBCAAs (leucine, isoleucine, valine) are popular, but research suggests they add little if you eat enough protein. Complete protein foods or powders are generally a better use of money.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/essential-amino-acids/https://gym.diet/supplements/essential-amino-acids/SupplementsEAA supplements provide all nine essential amino acids and can stimulate muscle protein synthesis. Studies use roughly 10–15 g, but complete protein foods do the same job for most people.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/hmb/https://gym.diet/supplements/hmb/SupplementsHMB is a leucine metabolite marketed to reduce muscle breakdown. Evidence in trained lifters is weak, though it may help older or untrained people. Studies use about 3 g per day.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/glutamine/https://gym.diet/supplements/glutamine/SupplementsGlutamine is the most abundant amino acid in the body, but studies show little benefit for muscle growth or performance in healthy athletes. Research has used 5–10 g or more per day.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/vitamin-d/https://gym.diet/supplements/vitamin-d/SupplementsVitamin D supports bone, muscle and immune function, and deficiency is common in winter. Supplements of 1,000–2,000 IU per day are often used; testing guides correction of deficiency.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/omega-3-fish-oil/https://gym.diet/supplements/omega-3-fish-oil/SupplementsOmega-3 fish oil provides EPA and DHA, fats important for heart, brain and cell health. Studies in athletes often use 1–3 g of EPA+DHA daily, with mixed results for performance.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/magnesium/https://gym.diet/supplements/magnesium/SupplementsMagnesium is an essential mineral for muscle, nerve and energy function. Many diets fall short. Supplements of 200–350 mg per day are commonly used; benefits are clearest when intake is low.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/zinc/https://gym.diet/supplements/zinc/SupplementsZinc is an essential mineral for immunity, tissue repair and hormone function. Most diets provide enough, but plant-based eaters may need more. Long-term intake should stay below 40 mg per day.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/iron/https://gym.diet/supplements/iron/SupplementsIron supplements can correct deficiency, which impairs endurance and causes fatigue. Use only after a blood test confirms low iron, and follow medical advice on dose and duration.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/multivitamin/https://gym.diet/supplements/multivitamin/SupplementsA multivitamin can fill dietary gaps for people with restricted or low-calorie diets, but it does not improve performance in well-fed people. A basic one-a-day product near 100% of daily values is typical.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/probiotics/https://gym.diet/supplements/probiotics/SupplementsProbiotics are live microorganisms that may support gut and immune health. Some strains may reduce respiratory infections or travel gut issues in athletes; effects depend on the strain.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/ashwagandha/https://gym.diet/supplements/ashwagandha/SupplementsAshwagandha is an adaptogenic herb studied for stress, sleep and modest strength gains. Trials typically use 300–600 mg of root extract daily; evidence is promising but limited.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/melatonin/https://gym.diet/supplements/melatonin/SupplementsMelatonin is a hormone that signals night to the body clock. It may help with jet lag and falling asleep. Research commonly uses 0.5–5 mg, and lower doses often work as well as higher ones.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/tart-cherry-juice/https://gym.diet/supplements/tart-cherry-juice/SupplementsTart cherry juice is rich in polyphenols and may speed recovery from hard exercise. Studies typically use about 30 mL of concentrate twice daily for several days around an event.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/l-carnitine/https://gym.diet/supplements/l-carnitine/SupplementsL-carnitine is marketed as a fat burner, but research shows little fat-loss benefit in healthy people. Studies commonly use 1–3 g per day; some data suggest possible recovery benefits.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/green-tea-extract/https://gym.diet/supplements/green-tea-extract/SupplementsGreen tea extract contains EGCG and caffeine and is sold for fat loss. Research shows only very small effects, and concentrated extracts have been linked to liver injury. Drinking green tea is safer.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/cla/https://gym.diet/supplements/cla/SupplementsCLA is a fatty acid sold for fat loss, but human studies show only a tiny effect on body fat. Research has used about 3–4 g per day; potential metabolic side effects are a concern.Thu, 12 Nov 2026 17:17:37 GMT https://gym.diet/supplements/fat-burners/https://gym.diet/supplements/fat-burners/SupplementsFat burners combine stimulants and herbs promising rapid fat loss. Evidence for meaningful results is weak, and the category carries high safety and contamination risks.Thu, 12 Nov 2026 17:17:37 GMT