NutriForge

nutrition protocols for lifters in a cut

The protocol changes
when your body does.

Get leaner without getting weaker. You file 60 seconds of numbers every Monday and it is re-forged. Every change prints the arithmetic behind it.

run the diagnostic→

free, three questions, no card and no password. the diagnostic returns your real week one.

12
weeks in a full block
11
re-forges, one per week
$249
once, no subscription
protocolweek 5 of 12
trend, last 12 d88.4 kg → 88.3 kg
training day2,703 kcalthe 2,524 kcal average, moved up onto the 4 days that carry a session
rest day2,163 kcal186 g protein + 71 g fat + 195 g carbs, on the 3 days without a session
protein186 g2.1 g/kg bodyweight · Helms ER et al., Int J Sport Nutr Exerc Metab 2014;24:127-38
rest-day carbs195 g ↓30 gthe one number that changed this week

re-forge, 31 Aug. 12-day trend is flat and your top set held. Calories drop 120 on rest days, all from carbs.

week 5 of a full forge. figures from a worked example, not a customer.

01the wall

you have been at this long enough to have numbers you care about.

Week five arrives, the trend goes flat, and the top set drops 10 kg. Nothing you are paying for was written for that.

You are not short of money or motivation. You are short of a protocol that changes when your body does.

MacroFactor, MyFitnessPal$72–80 / yr
what it hands you
an adaptive calorie number
what it never mentions
what to eat, and when, around a heavy session
Eat This Much, PlateJoy$6–9 / mo
what it hands you
a generic recipe list
what it never mentions
that tuesday is squat day
one-to-one online coaching$150–400 / mo
what it hands you
a real answer, in a day or two
what it never mentions
nothing. it works, at 3–4× a block over the same 12 weeks
a free chat model$0
what it hands you
a plausible plan, once
what it never mentions
your last eleven weeks
you, a spreadsheet, a forum thread$0
what it hands you
total control
what it never mentions
the week the trend quietly stopped moving
a full forge$249 once
what it hands you
the week: targets, timing, meals, the list
what it never mentions
nothing. every number prints its formula

prices as published by each, 2026-09.

02the arithmetic

every target arrives with the formula that produced it.

Trust here is not built on credentials. It is built on showing the working, line by line, in the order the engine resolves it.

Below is the forge screen for one worked example. A lifter at 88.4 kg and 181 cm, 34 y, training 4 days a week. It is the case in the card above, before week 5 moved a number.

forging6 of 6 resolved
maintenance10(88.4 kg) + 6.25(181 cm) − 5(34 y) + 5 = 1,850 kcalMifflin MD et al., Am J Clin Nutr 1990;51:241-7
activity1,850 × 1.55, for 4 sessions per week = 2,868 kcalWesterterp KR, Eur J Appl Physiol 2001;84:271-5
deficit2,868 less 12% = 2,524 kcal, averaged across 7 dGarthe I et al., Int J Sport Nutr Exerc Metab 2011;21:97-104
protein2.1 g/kg × 88.4 kg = 186 g, held on every dayHelms ER et al., Int J Sport Nutr Exerc Metab 2014;24:127-38
fat0.8 g/kg × 88.4 kg = 71 g, a floor and not a targetMäestu J et al., J Strength Cond Res 2010;24:1074-81
carbsthe remainder, 285 g averaged, split 330 g training day / 225 g rest daysession-day priority

a target is never rounded for looks. it is printed as computed.

03the week

built only from food you said you would actually eat.

Intake asks what you will not eat and which protein sources you like. It also asks your weekday minutes and your budget band.

The week that comes back holds none of the first and all of the second. The list is consolidated into one shop.

Seven trays of portioned ingredients on a matte black surface
grocery list · week 5
chicken breast2.4 kg
white rice, dry1.3 kg
rolled oats1.1 kg
broccoli1.4 kg
whole eggs21
greek yogurt, 0%1.4 kg
blueberries700 g
almonds250 g
olive oil100 ml

seven days of the targets above, in one shop. the session-day timing rule: 50 g of carbs in the 60 min before. then 70 g of carbs and 40 g of protein in the 2 h after.

04the loop

the part a calorie counter has never done.

monday, 07:00
one email

week 5 check-in is open. it arrives on the morning you already weigh in.

60 seconds
the check-in

weight, waist, top sets hit or missed, hunger, sleep, energy, adherence.

under a minute
the re-forge

the trend extends and exactly one number changes, with two sentences of reasoning.

week 12
the ledger

every number you reported, every change, every reason, in one table you can export.

If nothing should change, it holds and says so. no change this week. the trend is doing what it should. hold.

05the blocks

two objects. bought once, never billed monthly.

Both carry a re-forge every week for the length of the block. When a block ends the protocol freezes and stays readable for good.

Refunds inside 14 days and before the second re-forge are granted on request, with no questions and no retention offer.

Starter Forge

$99
4 weeks3 re-forges

For the buyer who wants proof before committing to a full cut. It extends to 12 weeks later for the difference.

run the diagnostic first→

Full Forge

$249
12 weeks11 re-forges

The flagship, priced against a single month of one-to-one coaching. Long enough for a whole cut to finish.

run the diagnostic first→

the next block, after one finishes, is $199. the diagnostic comes first, and it is free.

06sources, and what this is not
Mifflin MD et al., Am J Clin Nutr 1990;51:241-7every maintenance figure
Westerterp KR, Eur J Appl Physiol 2001;84:271-5the activity factor for how often you train
Garthe I et al., Int J Sport Nutr Exerc Metab 2011;21:97-104the deficit rate, and its ceiling
Helms ER et al., Int J Sport Nutr Exerc Metab 2014;24:127-38the protein target, held on every day
Mäestu J et al., J Strength Cond Res 2010;24:1074-81the fat floor
Kerksick CM et al., J Int Soc Sports Nutr 2017;14:33the carbohydrate remainder, and its split
Aragon AA, Schoenfeld BJ, J Int Soc Sports Nutr 2013;10:5the rule around your sessions

NutriForge is not a coach and does not claim to be. It is arithmetic that remembers your last eleven weeks.

It writes general performance and body-composition protocols only. It is not medical advice.

If intake indicates a diagnosed condition, pregnancy or an eating disorder, the diagnostic stops and says so. Work with a clinician instead.

the free diagnostic returns your real week one.

Your targets with their formulas, the timing rule around your sessions, three complete days of meals, and the list. No card and no password.

run the diagnostic→

three questions, about ninety seconds. the blocks are only offered after you have read what the engine returns.