TDEE Calculator
Calculate your daily calorie burn and nutritional needs based on your activity level and goals
Calculate TDEEHow to Use the Meal Planner
Step-by-step guide to creating your personalized nutrition plan
Getting Started
1
Enter Your Basic Info
Fill in your weight, height, age, and gender. These are used to calculate your BMR (Basal Metabolic Rate) - the calories your body burns at rest.
2
Choose Activity Level
Select how active you are. This multiplies your BMR to get your TDEE (Total Daily Energy Expenditure) - total calories you burn per day.
3
Set Your Goal
Lose Weight: -500 calories from TDEE
Maintain: Eat exactly your TDEE
Gain Weight: +500 calories to TDEE
4
Customize Your Plan
Choose how many meals per day (3-6) and your diet preference. More meals = smaller portions throughout the day.
Pro Tips for Success
Track Your Progress
Use the "Save Plan" button to keep your meal plans. Compare different weeks to see what works best for you.
Smart Shopping
Generate your shopping list to buy exactly what you need. Organized by food category to make grocery trips efficient.
Mix It Up
Click "Generate" multiple times to get different meal combinations. The planner randomizes options to prevent boredom.
Print & Go
Use "Print Plan" to get a clean copy for your kitchen or gym bag. No need to check your phone while cooking.
Your Profile
Your Meal Plan & Results
Your Weekly Meal Plan
Fill in your details and click "Generate Weekly Plan" to create a personalized nutrition plan based on your TDEE and goals.
Complete Your Nutrition Journey
Use these complementary tools for comprehensive nutrition planning
Macro Calculator
Determine your optimal protein, carbohydrate, and fat intake for your specific fitness goals
Calculate MacrosRecipe Calculator
Analyze nutritional content of your favorite recipes and adjust serving sizes to meet your targets
Analyze Recipes