Proof, not popularity
Most nutrition apps run on trends, fads and single-source ideas.
One guru’s opinion. A formula that never updates. A logging grind that makes you do the work. Targets that ignore your training, your lean mass, your real metabolism. You end up guessing — then quitting.
Your training, your lean mass, your real metabolism — none of which a fad knows.
The fix
Throw out the fads. Build what works.
Plendo is an evidence-based nutrition planner, not a tracker — and not a black box. It pulls from the top, current scientific sources to build a customised program for vitality, energy and a pace you can actually keep.
Scientific
Every number traces to a published position stand, guideline or meta-analysis.
Personalised
Built around your body, your goal and your life — the busy parent, the casual gym-goer, someone managing weight or a condition — and your diet, allergies and the foods you love.
Sustainable
Built for everyday energy — with diet breaks and honest pacing, not a crash you’ll quit.
Whether you train for sport — or just want more energy day to day.
Protein scales with training type (ISSN 2017); carbs scale with training hours (ACSM / IOC). We never make “sport” the gate.
Show your work
How Plendo decides — in the open.
- 1
You
Your body, training style and goal — entered in under two minutes.
- 2
Validated equations
Mifflin-St Jeor (or Katch-McArdle with body-fat %) sets your metabolism; your goal and a clinical safety floor set your calories.
- 3
A real-unit plan
Protein from lean mass, carbs from training load, fat to fill the rest — solved into actual portions: tins, scoops, slices, grams.
- 4
It adapts
Log a few weigh-ins and Plendo back-calculates your true maintenance from the trend — your real results override the estimate.
About that ~2%: generated days land, on average, within about 2% of the target Plendo computes for you — a property of the portion solver, checked by an automated test. Individual days vary a few % because portions round to whole tins, scoops and eggs. Your target itself starts as a population-average estimate (Mifflin-St Jeor carries roughly ±10–15% individual error); Plendo refines it from your real weight trend as you log weigh-ins.
Safe by design.
Calorie floors that never drop below the safe minimum for your sex and metabolism, weekly rate-of-loss caps, energy-availability screening that understands body composition, and automatic gating for pregnancy, under-18s and kidney disease.
We tell you when the science changes.
When the evidence moves, Plendo moves with it. We softened our own diet-break and vitamin-D advice the moment the 2024–25 research did:
“Diet breaks boost fat loss.” → Diet breaks give the same fat loss, with a softer metabolic dip.
Verify us
The 25 references behind your plan.
Every target is traceable. Browse the position stands, guidelines and meta-analyses — with sources and dates — audited against the 2023–2026 literature.
Show all 25 referencesShow fewer+
Questions, answered
Is this a tracker?+
No — Plendo plans. It builds your day for you in real-unit portions, so you’re not logging every bite. Log a few weigh-ins and it adapts.
I don’t play a sport — is this for me?+
Yes. Pick “No regular exercise” or “Light movement” and your plan is tuned for everyday energy and vitality, not athletic performance.
Where’s the science?+
On the page. 25 cited references, named equations and a method you can read end to end — not a vague “science-backed” badge.
Is it safe?+
Calorie floors, rate-of-loss caps, energy-availability screening and condition gating are built in. It’s an educational tool, not medical advice — loop in your clinician if you have a condition.
Vegan, vegetarian or pescatarian?+
Pick your base diet and every plan and swap respects it — the whole food library is filtered automatically, with B12 and omega-3 flagged where a plant-based diet needs them. Add rules like No beef, No pork or Egg-free (for lacto-vegetarian, Hindu, Jain and other eaters) and they’re honoured everywhere too.
Kosher, halal, allergies?+
Kosher is fully handled — meat and dairy never share a meal and dairy waits after meat. With Halal on, the library carries no pork, shellfish or alcohol and uncertified-meat/gelatine items are hidden. Allergies and dislikes are excluded from every plan and swap.
What does it cost?+
Free to start — build your first plan in under two minutes, no card.