Science, not hype
Your daily calorie budget comes from the Mifflin–St Jeor equation. Exercise burn uses peer-reviewed MET tables. The same methods clinical dietitians use — no miracle anything.
NYP
Achieve Your Ideal Body with Tailored Meal and Activity Plans
Sustainable fat loss without the noise. Personalized meals and workouts, full calorie and weigh-in tracking, all backed by published BMR and TDEE math — and completely free.
$0 forever — no cardScience-backed mathNo ads. No tracking.
No password. We email a 6-digit code to confirm it's you, then save your plan to that email so you can pick up on any device.
Tailored Meal Plans
Personalized recipes that hit your exact macros — batch-cook simplified or variety mode, your call.
Tailored Workouts
Bodyweight or gym programs aligned to your goal pace, recovery, and equipment.
Track Everything
Daily calorie balance, macros consumed, weigh-in trends, and exercise log — one screen.
Science-Backed, Sustainable
Mifflin–St Jeor BMR, TDEE multipliers, deficit-pace math — open and verifiable, no black box.
The body you want awaits. Take it! It's Yours!
You can do this. You just need the right tools — one consistent day at a time. No gimmicks. No mystery. Just science-backed tools that stay out of your way so the habits can do their work.
Pick your prep level
Simplified mode: one main recipe, batch-cooked, eaten twice a day — 2–4 recipes a week, shortest grocery list. Or switch to Variety mode for 5-7 unique dinners. Your life, your choice.
One-tap logging
Check off planned meals and workouts as you do them — calories and macros log automatically. Eating off-plan? Type it, and we estimate the rest. No food databases. No manual macros.
Your numbers, visible
Daily calorie balance. Weeks to your goal weight. A concrete ETA. The math is out in the open so you always know exactly where you stand and why.
Built for your body
Allergies, foods you dislike, injuries, medical notes — all honored. Every plan is rebuilt from your profile on demand. Not a template. Not someone else's generic plan.
A coach that reads your logs
Check-ins ground every observation in your actual data — not generic advice. If the plan is working, you'll know. If it isn't, we adjust the plan, not your effort.
No password. No credit card. Pick up on any device.
Why most people never get control of their weight
Four well-studied traps take down most weight-loss attempts. They aren't moral failings — they're predictable consequences of bad inputs. NYP is built to dodge each one by design.
The trap
No consistency
Most plans demand willpower. Willpower fails. People oscillate between extreme cutting and quitting — losing 10 lbs, gaining 12, restarting next month. Without a system that survives a bad week, nothing compounds.
How NYP solves it
One steady plan that doesn't change daily. Batch-cook so meal prep is a 30-minute event, not a daily decision. Targets that fit a busy real life — not enforced perfection.
The trap
No respect for homeostasis
Your body fights weight loss. Aggressive deficits crash metabolism, hormones, and energy. Cortisol rises, leptin falls — you feel terrible and quit. Or you 'succeed' and rebound from adaptive thermogenesis the moment you eat normally again.
How NYP solves it
Deficit pacing on a real TDEE — Mifflin–St Jeor BMR × activity multiplier, minus a sustainable 0.5–0.75 kg/week deficit. The math is open, the pace is patient, plateaus are expected and planned for.
The trap
Not enough protein
Most diets cut calories without protecting muscle. A third of the loss is lean tissue. Metabolism drops further. Hunger spikes — protein is the most satiating macro, and you've cut it. The mirror shows 'skinny fat.'
How NYP solves it
Protein is the floor, not the ceiling. Default ≥30% of calories from protein, recipes engineered to hit specific gram targets, and a hard ≥90% protein-floor validator that refuses to ship a plan that undershoots.
The trap
Chronic insulin
Refined-carb-heavy diets keep insulin chronically elevated — blocking fat oxidation, driving 90-minute craving cycles, worsening insulin resistance over time. 'Eat less, move more' doesn't address why you can't stop eating.
How NYP solves it
Whole-food bias by default. Carbs come from vegetables, legumes, whole grains, fruit — not ultra-processed snacks and seed oils. Stable blood sugar means stable hunger means a deficit you can actually hold.
Same methods. Same math. Different budget.
There's no mystery behind the bodies you see on film. It's the same nutrition math, the same protein-forward eating, the same patient consistency a celebrity trainer prescribes — the discipline most of us were never taught. NYP hands you the methods. The discipline is still yours.
Precise calorie math
The same Mifflin–St Jeor equation every clinical nutritionist starts with — the same one a celebrity trainer opens their spreadsheet with. Your deficit, computed from your biology, not a wellness blog.
Protein-led nutrition
The common thread behind every serious transformation — film prep, athletic peaks, physique competition. Enough protein to protect muscle while fat comes off. We bake it into every meal plan by default.
Measurement, not guessing
What a celebrity trainer actually spends their time doing: reading the numbers and adjusting. We do the same — your logs, your weight trend, your pace — feed an on-demand coach that recommends the adjustments when they're earned.
Top trainers earn their fees by reading numbers and adjusting plans. NYP automates the reading. You bring the showing up.
Free. No password. No credit card.
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