The diet
Arithmetic, not a language model, decides what is on the plate
Your calories, protein, fat, carbohydrate, fibre and water are worked out from your own measurements. The same inputs give the same numbers every time.
Worked out, not guessed at
Nothing here is a slider you drag until it looks about right. Each target follows from the one above it, in order, and the order never changes.
Your resting rate
Mifflin-St Jeor, from your weight of record, height, age and sex. It is the starting point and it is also the floor. Calories are never set below it, ever, even under a dietician override.
Daily energy
That rate times 1.35 for a desk job or 1.5 for an active one. Each training day then adds its own modelled session burn on top, so a training day eats more than a rest day.
The goal offset
Minus 15 percent to cut, plus 8 percent to gain, zero to recomp or maintain. Under-18s are given no deficit and no surplus at all.
Protein
2.0 g per kg cutting, 1.8 recomping or gaining, 1.6 maintaining. It is dosed on your lean target weight when a tape measurement exists, and capped at your real bodyweight.
Fat, then carbohydrate
Fat is 28 percent of calories inside a 20 to 35 percent band, with a hard floor of 0.7 g per kg that wins even when it breaks the ceiling. Carbohydrate takes whatever is left.
Fibre and water
Fibre is 14 g per 1000 kcal. Water is 35 ml per kg, plus 500 ml for creatine, 250 ml per shake and 250 ml per coffee up to eight.
A day shaped like one you would actually sit down to
The targets are split into plates before you see them, so there is nothing left for you to add up and no meal quietly carrying the rest of the day.
- One cooked main, a first meal, a shake, one or two snacks and a night item
- Every plate inside the eating window you gave it
- No plate under 30 g of protein, unless the whole day is too small to allow it
- The main capped at 55 percent of the day, so nothing arrives holding three quarters of your food
In the kitchen, every portion is already weighed
Portions cooked and raw
Every ingredient is printed both ways, for example 250 g cooked (85 g raw). One number is what you buy, the other is what lands on the plate, and the two are never confused.
Recipes that scale
Recipes carry photographs, steps and portions that scale to your targets, so the same dish fits a cutting day and a gaining one without being written again.
One shop a week
Groceries sums seven days of scaled ingredients into a single list, so a week of food is one trip rather than seven.
A dietician outranks the formula
Photograph their sheet into the coach and the app adopts those macros over its own. One floor survives the override: calories still never go below your resting rate.
Diet only is a real setting, not an empty week
Zero sessions a week is an answer the app is built to give. No session exists anywhere in the week, every weekday becomes a walk day, and the coach is told outright never to invent one. A swim or a class you do elsewhere is still logged, and the day moves with it.
What the coach can changeWhat makes it write the days again
A weigh-in that moves your weight of record, a tape measurement that changes your lean target, a photographed dietician sheet, or an allergy added anywhere in your household. Every day from tomorrow is written again, and the plates still pending today are resized where they sit.
Get it and let it fit itself to you
SUITA is a paid app. No free tier, no trial, nothing to cancel by accident. It is on the App Store and Google Play under SUITA: AI Fitness & Diet Coach.
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