Your diet phase, by the numbers
Enter your bodyweight, your goal and your training week. Your browser computes the Renaissance Diet 2.0 numbers — calories for each kind of day, protein, carbs and fat, a meal template around your training, how long the phase should run and the maintenance that follows — free, before you sign in. Then a coach writes the plan from those numbers, and three weeks later reads your weigh-ins and adjusts it.
Each example ships with a saved model run, so you can see a whole plan and a whole check-in — including the reconciliation — without signing in and without spending a credit.
What this does, and what it does not
The numbers are the book's numbers, applied as written: maintenance at 12, 13.5, 14.5 and 16 kcal per pound for rest, light, moderate and hard days; a deficit or surplus of 3,500 kcal per pound of the weekly change you chose; protein at 1 g per pound (1.2 plant-based); carbs by day type with their floors; fat at or above 0.3 g per pound; meals between 1/8 and 1/4 of the day's protein each, carbs biased to the training window. The phase is judged against the book's ranges — 0.5–1% of bodyweight a week for 6–12 weeks and 3–10% in total for a cut, 0.25–0.5% for 6–16 weeks for a gain — and the engine refuses what the book refuses: a cut at or under 5% body fat for men or 15% for women, more than 16 weeks of continuous dieting, more than 2% a week. On top of the book, the desk will not plan a cut for anyone already underweight (BMI under 18.5, when a height is given), one that would end underweight, or one losing more than 20% of bodyweight in a single phase, and it flags any cut day under 1,200 kcal (women) or 1,500 kcal (men). The build compared every figure against an independent implementation in R on a grid of inputs, and confirmed that two things that should differ do: the per-pound maintenance estimate against a Mifflin–St Jeor equation, and a fat-fills split with the floor against one without it.
Every figure the coach then writes is re-read against this engine, and the page shows you where the two disagree. It does not diagnose anything, it will not plan a diet for a person under 18 or around pregnancy or illness, and it is not a substitute for a registered dietitian. Derived from the agent skill @borisghidaglia/rp-diet (borisghidaglia/science-based-lifter), which indexes The Renaissance Diet 2.0 by Israetel, Davis, Case and Hoffmann; not affiliated with Renaissance Periodization or the skill's author.
Nothing to hand? Load the — 155 lb, three hard days, 0.65% a week — or the at 72 kg, or the where the scale moved slower than the target. All three replay a saved run for free.