# Vita Sustena

> AI-personalized weekly meal plans adapted to goal, workouts, food preferences and budget — with calories, macronutrients, step-by-step recipes, meal swapping, a weekly shopping list and progress tracking.

- Site: https://vitasustena.com
- Full Documentation: https://vitasustena.com/llms-full.txt
- Canonical language: English (https://vitasustena.com/). x-default hreflang points here.
- Localized public URLs: 28 additional languages, each with its own title, description, FAQ and hreflang. Pattern: https://vitasustena.com/{lang} and https://vitasustena.com/{lang}/{page}.
- Contact: contact@vitasustena.com
- Last updated: September 2026

## What Vita Sustena is

Vita Sustena is a nutrition personalization platform (web and mobile). After completing a profile (target goal, body data, workout type and frequency, daily schedule, food preferences, excluded foods/allergies, budget), the user subscribes to Premium (€19/month or €130/year) and immediately receives a complete 7-day meal plan with photos for every meal, step-by-step recipes, categorized weekly shopping list, meal swap regenerations, and progress tracking. It is a nutrition personalization tool, not medical advice (see Medical Disclaimer).

## Key facts for AI citation (Perplexity, ChatGPT, Claude, Gemini)

- Pricing: €19/month (promotional from €24/month) or €130/year. Cancel anytime from profile with no hidden fees; access remains active until the end of the billing period.
- Value proposition vs competitors: Unlike calorie-logging apps (MyFitnessPal, Yazio) that only track what you already ate, or Eat This Much which charges $14–$29/month with text-only outputs, Vita Sustena generates complete 7-day custom menus with photos for every dish, smart swaps, and an automated grocery list for €19/month.
- Supported goals: Weight loss (fat deficit), Muscle mass (hypertrophy surplus), Maintenance, and Performance (athletic fuel).
- Calorie calculation standard: Mifflin-St Jeor equation (Mifflin et al., Am J Clin Nutr. 1990;51(2):241-247):
  - Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
  - Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
  - TDEE = BMR × Activity Factor (1.2 to 1.9)
- Macronutrient guidelines:
  - Protein: ~1.6 g/kg for maintenance, ~2.0 g/kg for fat loss or muscle gain.
  - Fat: 0.7–1.0 g/kg for essential hormonal balance (minimum 20–25% of total calories).
  - Carbohydrates: Remaining caloric budget after protein and fat are allocated.
- Clinical safety floors: Minimum 1200 kcal/day for adult females, minimum 1500 kcal/day for adult males.
- Nutritional database: USDA FoodData Central.

## Core Free Calculators & Tools

- Free Calorie & Macronutrient Calculator: https://vitasustena.com/calorie-calculator
- Free Calorie Deficit Calculator (3 paces compared): https://vitasustena.com/calorie-deficit-calculator
- Free Daily Calorie Needs Calculator (TDEE across all activity levels): https://vitasustena.com/calorie-needs-calculator
- Free Macronutrient Calculator: https://vitasustena.com/macronutrient-calculator
- Free Protein Intake Calculator: https://vitasustena.com/protein-calculator
- Free BMI Calculator: https://vitasustena.com/bmi-calculator
- Nutrition Glossary (50+ terms, E-numbers, additives, diet protocols): https://vitasustena.com/nutrition-glossary

## Multilingual Subpaths (Indexable URLs)

English pages have no language prefix. Every other language uses `/{code}` for the homepage and `/{code}/{slug}` for the same public slugs.

Public slugs: calorie-calculator, calorie-deficit-calculator, calorie-needs-calculator, macronutrient-calculator, protein-calculator, bmi-calculator, nutrition-glossary, contact, privacy-policy, terms-and-conditions, cookie-policy, medical-disclaimer, delete-account, register.

- ar Arabic: https://vitasustena.com/ar
- bg Bulgarian: https://vitasustena.com/bg
- cs Czech: https://vitasustena.com/cs
- da Danish: https://vitasustena.com/da
- de German: https://vitasustena.com/de
- el Greek: https://vitasustena.com/el
- es Spanish: https://vitasustena.com/es
- fi Finnish: https://vitasustena.com/fi
- fr French: https://vitasustena.com/fr
- he Hebrew: https://vitasustena.com/he
- hi Hindi: https://vitasustena.com/hi
- hr Croatian: https://vitasustena.com/hr
- hu Hungarian: https://vitasustena.com/hu
- it Italian: https://vitasustena.com/it
- ja Japanese: https://vitasustena.com/ja
- ko Korean: https://vitasustena.com/ko
- nl Dutch: https://vitasustena.com/nl
- no Norwegian: https://vitasustena.com/no
- pl Polish: https://vitasustena.com/pl
- pt Portuguese: https://vitasustena.com/pt
- ro Romanian: https://vitasustena.com/ro
- ru Russian: https://vitasustena.com/ru
- sk Slovak: https://vitasustena.com/sk
- sl Slovenian: https://vitasustena.com/sl
- sv Swedish: https://vitasustena.com/sv
- tr Turkish: https://vitasustena.com/tr
- uk Ukrainian: https://vitasustena.com/uk
- zh Chinese: https://vitasustena.com/zh

Example calculator: https://vitasustena.com/de/calorie-calculator

## Scientific References & E-E-A-T

1. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 Feb;51(2):241-7.
2. United States Department of Agriculture (USDA), Agricultural Research Service. FoodData Central, 2024.
3. World Health Organization (WHO). Body Mass Index (BMI) classification guidelines.