Diet Builder Pro Documentation

Getting Started

Diet Builder Pro helps you plan balanced meals for every day of the week. Here’s how to get started in under 5 minutes:

1. Calculate your TDEE — Open the TDEE Calculator and enter your details to get your daily calorie and macro targets.
2. Choose your diet type — Select All Foods, Vegetarian, or Vegan from the Diet filter.
3. Set food preferences — Click the ⚙ gear icon to choose which foods Smart Fill uses for your meals.
4. Smart Fill your day — Click “Smart Fill This Day” to auto-generate a balanced meal plan.
5. Review and adjust — Swap foods, change quantities, or add items to match your taste.
6. Plan the week — Switch between Mon–Sun tabs or use “Smart Fill All Days” to fill the entire week.
7. Download your plan — Export as a clean PDF (single day or full week).

TDEE Calculator

The built-in TDEE (Total Daily Energy Expenditure) calculator estimates how many calories you burn per day based on your body stats and activity level.

How to use it

1. Click “Calculate TDEE & Set Macros” to expand the calculator.
2. Toggle between Metric (kg/cm) or Imperial (lb/in).
3. Enter your gender, age, weight, height, and optionally body fat %.
4. Select your daily activity level and exercise frequency.
5. Choose your goal: Maintain, Fat Loss, Lean Bulk, Bulk, or Extreme Cut.
6. Click CALCULATE.

Rest Day vs Training Day

If you exercise, the calculator shows a Rest Day / Training Day toggle. Training days receive approximately 7.5% more calories, rest days approximately 7.5% less. This cycling approach supports body composition goals while maintaining performance.

Applying results

• Apply to All Days — Sets the same macros for Mon–Sun.
• Apply to This Day — Sets macros for the current day only.

Setting Macros

Set your daily macro targets in two ways:

Option 1: Enter macros directly

Type your Protein, Carbs, and Fat values in grams. The calorie field auto-calculates using the standard formula: Calories = (Protein × 4) + (Carbs × 4) + (Fat × 9).

Option 2: Enter calories first

Type a calorie target and press Enter. The macro fields adjust proportionally based on your current ratio.

Per-day macro overrides

Check “Customize macros for this day” to set different targets for individual days. This is ideal for rest day vs training day splits where you might lower carbs on rest days.

Smart Fill

Smart Fill auto-generates a complete meal plan based on your macro targets and food preferences.

Two modes

• Smart Fill This Day — Fills the current day with balanced meals.
• Smart Fill All Days — Fills Mon–Sun with varied meals (different food combinations each day).

What Smart Fill does

• Distributes your selected foods across 5 meals (Breakfast, Morning Snack, Lunch, Afternoon Snack, Dinner).
• Assigns contextually appropriate foods — eggs for breakfast, solid proteins for lunch/dinner, protein powder for snacks.
• Balances quantities to hit your macro targets within approximately ±8% accuracy.
• Respects your dietary filter and food preferences.

Food Preferences

Choose exactly which foods Smart Fill uses for your meal plans.

How to set preferences

1. Click the ⚙ gear icon next to the Diet filter (or “Food Preferences” in the mobile menu).
2. A panel slides out showing all foods organized by Protein, Carbs, and Fat.
3. Check the foods you want. Each shows a diet tag: Non-Veg, Ovo-Veg, Vegetarian, or Vegan.
4. Click Save Preferences.

Selection guidelines

• Protein: Min 3, Max 8 sources
• Carbs: Min 3, Max 8 sources
• Fat: Min 2, Max 6 sources

Your preferences are saved globally and work across all diet modes. When you switch to Vegan, Smart Fill automatically uses only vegan-compatible foods from your selections.

Meal Planning

Build meals manually or let Smart Fill do the work.

Adding foods

1. Click “+ Add Food” in any meal card.
2. Select a category (Protein, Carbs, or Fat).
3. Search or browse the food list.
4. Enter the quantity in grams. Macros auto-calculate.

Meal customization

• Rename — Click the pencil icon on any meal header.
• Reorder — Use the up/down arrows.
• Delete — Click the × icon (minimum 1 meal).
• Add meals — Click “+ Add New Meal” (max 8).
• Copy Day — Duplicate one day’s meals to other days.

Custom Foods

Add foods that aren’t in the 83-food database.

1. Click “+ Add Custom Food” in the sidebar.
2. Enter the food name, category, measurement, and serving size.
3. Enter macros per serving (protein, carbs, fat, calories).
4. Click Save.

Custom foods appear with a Custom badge in the food dropdown. Up to 10 custom foods, synced across devices.

Plans & Days

Multiple plans

Save up to 5 different meal plans: your regular diet, a cutting plan, a bulking plan, or plans for family members. Click the plan tab to switch, pencil to rename, × to delete, and “+ New” to create.

7-day planning

Switch between Mon–Sun tabs to plan each day. An orange dot appears on days with food entries.

Per-day overrides

Check “Customize macros for this day” to set different targets per day. Uncheck to revert to global macros.

PDF Export

Download your meal plan as a professional PDF.

• This Day — Current day with targets, achieved macros, and accuracy.
• Full Week — All 7 days in a single document.

Includes food names, quantities, macros per item, meal totals, and daily totals. Perfect for printing or saving to your phone.

Dietary Filters

• All Foods — Full 83-food database including meat, fish, dairy, and plant-based.
• Vegetarian — Dairy, eggs, and plant-based. Excludes meat and fish.
• Vegan — Plant-based only. Excludes all animal products.

The filter affects both the food dropdown and Smart Fill. Your food preferences are applied on top of the dietary filter.

Cloud Sync

Your meal plans, custom foods, and food preferences save automatically. Changes sync within seconds.

• Multi-device: Access your plan from any device by logging in.
• Offline backup: The tool saves locally as a fallback if your internet drops.
• Status: Check the sync indicator below the Download PDF button.

Frequently Asked Questions

How accurate is the TDEE Calculator?

The calculator uses established nutrition science formulas that are widely used by dietitians and fitness professionals. These provide reliable estimates, but your actual needs depend on many individual factors. Use the results as a starting point and adjust based on how your body responds over 2–3 weeks.

Why don’t the calories exactly match Protein×4 + Carbs×4 + Fat×9?

This is expected and actually means our data is more accurate. The 4-4-9 formula is a simplified approximation. NatFit Pro uses calorie values sourced directly from USDA FoodData Central using Atwater energy factors — the standard used by nutrition researchers worldwide. A small difference (typically 5–10%) reflects how real foods behave in the body.

Why doesn’t Smart Fill perfectly match my macros?

Smart Fill targets within ±8% of your goals. Real foods don’t come in perfect macro ratios, so small variations are normal. You can adjust quantities manually for more precision.

Why don’t I see vegetables in the food list?

The tool tracks macronutrient-dense foods that meaningfully impact your calorie targets. Vegetables contribute minimal calories and vary widely in preparation. Always include vegetables and greens — they’re essential for health.

I selected Non-Veg foods but switched to Vegan. What happens?

Smart Fill only uses vegan-compatible foods from the database, regardless of your preference selections. For best results, set food preferences that align with your dietary filter.

Is my data safe?

Yes. Your plans are stored securely and accessible only to you. We don’t sell or share your data. See our Privacy Policy.

How do I get a refund?

Diet Builder Pro comes with a 30-day money-back guarantee. Contact us within 30 days for a full refund.

Disclaimer

Further Reading