Plan your everyday meals
Review your nutrition targets, then choose an exact meal plan with ingredients and a shopping guide, or flexible meal templates with portions and estimated nutrient ranges.
General information only—not medical or dietary advice
This tool uses population estimates. It cannot account for medical conditions, medications, pregnancy or breastfeeding, injuries or a history of disordered eating, and it does not replace a doctor or accredited dietitian. It cannot guarantee allergy safety or assess product labels, manufacturing, shared equipment or cross-contact.
Do not start, stop or change your diet, exercise or medication based on this tool. Talk to a qualified professional first, especially if you are under 18, pregnant or breastfeeding, take medication, or have any health condition. If you feel unwell, stop and seek medical help. Use is entirely at your own risk.
Set your targets
Energy estimate
Resting energy is multiplied by a broad activity factor. Goal pace uses a 7,700 kcal/kg rule only to create a starting adjustment. It does not predict your individual weight-change trajectory.
- Mifflin–St Jeor resting-energy estimateWeight is kg, height is centimetres and age is years. The study equation used a binary sex variable and is an estimate, not measured resting expenditure.
- Nutrition and athletic performance position statementRanges are starting points, not personalised prescriptions. Training volume, body composition goals, health and food preference can materially change an appropriate target.
- Dynamic model of adult body-weight changeThe planner uses an approximate 7,700 kcal/kg conversion only for an initial adjustment and rounds the displayed target. It does not model an individual trajectory; real changes require trend-based recalibration.
Macro method
Suggested amounts use training focus for protein and the selected workload for carbohydrate. Grams per kg and percentages remain manual options.
Changing this method prefills the three macro targets. Any direct edit you make in the daily targets afterwards is kept.
Workload ranges are planning benchmarks, not individual prescriptions. General uses a 25% fat product default and assigns the remaining energy, less about 2 kcal per gram of fibre, to carbohydrate. A selected workload leaves the same fibre energy, starts at the range midpoint and keeps fat between 20% and 35% of energy where the range allows.
- Nutrition and athletic performance position statementRanges are starting points, not personalised prescriptions. Training volume, body composition goals, health and food preference can materially change an appropriate target.
- Resistance-training protein presetA population estimate with a wide confidence interval; not a universal minimum, maximum, medical prescription, or meal-distribution rule.
- Carbohydrate and resistance-training systematic reviewTraining volume, prior glycogen depletion, fasting, session duration and recovery time change the likely value of additional carbohydrate.
- Resistance-exercise glycogen meta-analysisGlycogen depletion does not by itself define an individual daily carbohydrate prescription or competition-fuelling plan.
- Soccer carbohydrate evidence auditThe 2025 audit found limited experimental evidence in professional and world-class players. Sport name alone cannot set a daily target; workload and schedule remain necessary.
Daily targets
Profile and macro changes update targets you haven’t edited. Your edits stay until you reset them or choose a different macro option.
Primary targets use a symmetric planning tolerance. Optional micronutrients use a minimum population benchmark and only report a shortfall.
Optional benchmarks start from adult research values: fibre uses 14 g per 1,000 kcal with a 25 g floor; iron uses the benchmark you select; calcium uses 1,000 mg; vitamin B12 uses 4 µg. They remain editable.
Iron intake cannot establish absorption, blood status, pregnancy or individual clinical need. These values do not diagnose deficiency or recommend supplements.
- Dietary fibre and health meta-analysisSupports a practical population target, not an individual treatment threshold. Fibre type, food source, tolerance and gastrointestinal conditions can change what is appropriate.
- Dietary fibre evidence reviewThe energy-density value is a population planning estimate. It is not a gastrointestinal treatment plan or a reason to increase fibre abruptly.
- Adult dietary iron requirement modelAge and equation sex cannot establish menstrual losses, iron stores or absorption. Blood testing and clinical context are required to assess deficiency or supplementation.
- Dietary iron requirement and absorption reviewA food-intake benchmark cannot establish iron stores, heavy menstrual loss, inflammation, malabsorption or deficiency.
- Adult calcium balance reviewA population reference value, not an osteoporosis assessment. Absorption, vitamin D status, age, health and medication can change individual needs.
- Vitamin B12 biomarker reviewFood intake cannot detect malabsorption or deficiency. Older age, medicines, surgery and medical conditions can materially change vitamin B12 status.
| Nutrient | Daily target | Tolerance | |
|---|---|---|---|
| Energy (kcal) | |||
| Protein (g) | |||
| Carbohydrate (g) | |||
| Fat (g) |
Preferences for your meal plan
“Animal foods only” is a restrictive food filter with limited options. It is not a nutrition recommendation.
Shape the plan around the way you eat, the rhythm of your week and any foods you need left out.
Everyday setup
Choose the daily pattern to repeat.
Food boundaries
Keep allergies, restrictions and personal exclusions together.
Allergies and food restrictionsNone selected
Selected ingredients are excluded from the plan. If you have an allergy, still check every product label and cross-contact risk. The planner cannot assess manufacturing, shared equipment, certification or added sulphites.
Want this built around you?
The same method I use with clients. Set with you, around your goal and your real week, and adjusted as you go, so the right option is always clear.