Complete 7-Day Plan

Get Your Weekly Meal Plan

Personalized meal plans with shopping lists and macro tracking. Based on your TDEE and goals. Takes 2 minutes.

Used by 20,000+ people • Average 4.7/5 rating

Your Information

Kilograms (30-300 kg)
Centimeters (100-250 cm)
13-100 years
For accurate BMR calculation
Choose your typical weekly activity
Automatic calorie adjustment
Distribution preference
Meal selection preference

How the Meal Planner Works

TDEE-Based Personalization

Calculates your Total Daily Energy Expenditure (TDEE) using Harris-Benedict equation, then generates 7-day meal plans matching your calorie and macro targets precisely.

  • • Goal adjustment: -500 cal for fat loss, +500 for muscle gain
  • • Meal distribution: Splits calories across 3-6 meals/day
  • • Variety: Avoids repeating meals within 2 days

When to Use This

Use when starting a new diet phase or struggling with meal consistency. Generates shopping lists and removes guesswork from nutrition planning.

  • • Perfect for: Meal prep planning, grocery shopping, bulk cooking
  • • Saves time: No daily decision fatigue on what to eat

How It Works

Step 1

Calculate TDEE

Find your Total Daily Energy Expenditure using validated formulas.

Step 2

Adjust for Goals

Modify calories for weight loss, maintenance, or muscle gain.

Step 3

Generate Plan

Get 7-day meal schedule with balanced nutrition and variety.

Related Tools

Calculator

TDEE Calculator

Calculate your daily calorie burn based on activity level.

Calculate TDEE
Calculator

Macro Calculator

Find optimal protein, carb, and fat ratios for your goals.

Calculate Macros
Calculator

Protein Calculator

Determine your daily protein needs for muscle and recovery.

Calculate Protein