Your Free Nutrition Plan
Two Calculators, One Lifestyle. Your Numbers, Your Way.
Most nutrition plans start by telling you what to cut out. This one starts somewhere else entirely.
Your free nutrition plan is built around you. Your body, your goals, the foods you actually enjoy and the life you are already living. No off-limits foods. No starting over every Monday. Just a practical, personalised approach to eating that works with you, not against you.
If you have ever wanted someone to look at your specific situation and tell you exactly how much to eat and what that looks like on a real plate, this is it. And I am giving you two ways to get there.
Choose the calculator that suits you
I want to be upfront with you. There is no single right way to calculate your nutrition. There are two tools I recommend, and they each have their own strengths. Use the one that feels right for where you are right now.
OPTION 1
The Mediterranean Macro Calculator
This is my own calculator, built specifically around the Mediterranean lifestyle I have lived for decades. It is opinionated in the best possible way. There is no diet picker, no dropdown of twenty eating styles. Mediterranean is the default because it is the one I believe in, the one I grew up with, and the one that has worked for people I have coached.
It uses a straightforward approach: protein is set at 1.6 grams per kilogram of bodyweight, which is the evidence-backed sweet spot for maintaining and building lean tissue without overdoing it. (PMID: 28698222)
Fat is set as a fixed percentage of total calories, and carbohydrates take the rest. Importantly, your carb total is split evenly between starchy carbs (grains, potatoes, legumes and fruit) and vegetables, because that is what a real Mediterranean plate actually looks like.
Results are shown in both grams and hand portions. You can toggle between standard Mediterranean and a high-carb Mediterranean approach depending on your preferences and activity level.
Vitality Marco
The Mediterranean Macro Calculator
No tracking apps, no scales, no diet ads. Just your numbers, mapped onto the lifestyle you already love eating.
Balanced fat and carbs, the classic everyday approach.
This is a guide, not gospel. Built on the same maths good nutrition coaches use, tuned for a Mediterranean way of eating. Always check in with a professional for anything medical.
OPTION 2
Precision Nutrition's Ultimate Macro Calculator
Precision Nutrition's calculator is one of the most comprehensive nutrition tools available, and it is the same system I have used with coaching clients for years. It uses a mathematically validated model developed from research at the National Institute of Diabetes and Digestive and Kidney Disease, which means the calorie calculation is genuinely personalised rather than a generic formula.
It takes into account your personal details, your activity levels, your goal and when you want to reach it. It also factors in the way your metabolism naturally adapts over time as your body changes. And it covers a wide range of dietary preferences, including Mediterranean, if you want to see how your numbers look across different approaches.
What you get back is a comprehensive personalised report covering your daily calorie target, your macro and hand portion breakdowns, personalised meal ideas, a weekly portion tracking sheet and a full food guide. It is genuinely thorough.
Click here to access the Precision Nutrition Ultimate Macro Calculator →
A note on why your numbers might look slightly different
If you run both calculators, you may notice the calorie totals and macro splits do not match exactly. That is completely normal, and it is worth understanding why.
The two calculators use different underlying formulas for working out your baseline calorie needs, different assumptions about how activity levels are factored in, and importantly, different approaches to setting your macro ratios. My Mediterranean calculator sets protein directly from your bodyweight at 1.6 grams per kilogram, then splits fat as a fixed percentage of total calories, with carbs taking the rest. PN's calculator uses a different distribution model that varies by goal and dietary preference.
Neither is wrong. They are just making different assumptions based on different nutritional philosophies.
What the differences mean in practice
The comprehensive implementation guide that follows this page explains exactly how each calculator works, why the numbers sit where they do, and how to apply either set of results to a real Mediterranean way of eating. It covers everything from your first meal to your first month, including a full week of meal examples, how to eat out, how to adjust as you go, and the mindset that makes all of it stick. If you are not sure which numbers to follow, the guide will help you decide.
The short answer: both sets of numbers will move you in the right direction. The best calculator is the one whose results you will actually use.
Forget calorie counting. Here is a simpler way
I know most people don’t want to track every gram of food they eat. Honestly, I don’t blame them. The good news is you don’t have to.
Both calculators convert your daily calories and macros into hand portion sizes. This is the method I have used with every person I have coached, and it is genuinely the easiest way to manage your food without obsessing over numbers. In my experience it is just as accurate as detailed tracking methods, without any of the effort.
You get essentially the same result, and you get to keep the joy of eating.
Here’s how it works. Your hand is always with you. It never changes. And it is already perfectly scaled to your body.
- Palm - guides your protein portions.
- Cupped hand - guides your carbohydrates, split between starchy carbs and vegetables on a Mediterranean plate.
- Thumb - guides your fats.
- Fist - guides your vegetables.
No apps, no scales, no measuring cups. Just your hand and a bit of awareness. All you do is eat the recommended number of hand portions each day and adjust from there based on how you feel and how your body responds.
Got your numbers? Here’s what to do next
Having your macros is the starting point. Knowing how to actually live with them is the whole game.
That is exactly what the free implementation guide is for. It is the practical companion to whichever calculator you just used, and it walks you through everything you need to go from numbers on a screen to real food on a real plate.
Here's what it covers.
- What your calorie and macro numbers actually mean, in plain terms, not nutrition textbook language.
- How each hand portion translates to real Mediterranean food, with specific examples for every meal.
- A full week of Mediterranean meals mapped to the hand portion system, seven days of real, generous, enjoyable food.
- How to eat out, travel and handle social dinners without derailing everything.
- A first-week focus that keeps things simple when you are just getting started.
- A four-week check-in framework so you know what to look for beyond just the scales.
- How and when to adjust your numbers as your body and your goals evolve.
- Why the numbers from different calculators might vary slightly, and which ones to follow in your situation.
It is thorough, practical and written in plain language. No jargon, no rigid rules, no guilt if you have a big dinner on Friday night.
Get the free Mediterranean Macro Implementation Guide
Enter your email below and I will send it to you. No spam, no hard sell. Just something genuinely useful to help you get started.
By dropping your email here, you are also joining my monthly newsletter La Vita where I share practical Mediterranean diet and lifestyle tips. No spam, no hard sell. Just the good stuff, straight to your inbox. Unsubscribe any time.
This is the starting point a lot of people wish they had years ago. Let's get you there now.
What having a plan actually gives you
Most of us don’t struggle with food because we lack willpower. We struggle because we have never had a clear, personalised starting point. We are guessing at portions, following generic advice that was not built for our bodies, and wondering why nothing is sticking.
A good nutrition plan solves that. It gives you a clear picture of how much food actually suits your goals, a practical way to manage your portions without the stress of counting, and a framework for making better choices without feeling like you are giving anything up.
This is not a rigid programme you white-knuckle your way through. It is a guide that helps you eat better, understand your body, and build the kind of habits that last because they feel good, not because they feel hard.
Your nutrition numbers are the starting point. Marco’s Mediterranean Method is what you build around them. The food, the movement, the mindset and the daily habits that turn your numbers into a lifestyle you actually enjoy.
Start Marco’s Mediterranean Method →
References
Precision Nutrition's Ultimate Macro Calculator is an independent tool created by Precision Nutrition Inc. Vitality Marco is not affiliated with Precision Nutrition. For more information visit precisionnutrition.com.
Health should feel like your best life, not a break from it.
Marco ☕
 |
About Me I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year. Want to know more about my story and approach? Read my full About Me page → |