How to use the meal planner
A guide for people new to meal planning. Just follow the steps in order.
1. Find out how much energy you use in a day
Every meal plan starts with one number: how many calories you burn in a day. Without it, you can’t decide how much to eat.
Calculate your daily calorie needs
Your basal metabolic rate (1,639 kcal) adjusted for activity.
Eating about this much keeps your weight steady.
An estimate using the Mifflin-St Jeor equation. Actual metabolism varies from person to person.
2. Decide how much to add or subtract for your goal
The number above is your baseline for keeping your weight steady. Adjust from there.
- Lose — eat 250–500 kcal less a day (aiming for 0.25–0.5 kg a week)
- Maintain — eat about the same
- Gain — eat 250–500 kcal more a day
You may want to go faster, but losing more than 0.5 kg a week raises the risk of muscle loss and rebound. This service never plans below the safe minimum.
3. Get your protein in first
Counting calories every time doesn’t last. Simply checking “does every meal have protein?” solves most problems. Aim for 1.2–1.6 g per kg of body weight and divide it across your meals.
4. Change what you can keep up first
Try to change everything at once and you’ll usually be back where you started within two weeks. Start with one meal you fully control — like breakfast — and move on once it’s a habit. It ends up being faster.
If you’ve read this far, you’re ready.
We’ll build today’s meal plan for you — calculations included.
Learn more
⚕️ This service provides general nutrition information and does not replace medical diagnosis or treatment. If you have a medical condition or take medication, please consult a professional.