Meal plans built around your macros
Hitting a calorie and macro target is hard when you plan meals by hand. Meal Planner Pro works out your daily targets and plans a week of meals to fit them.
How your targets are calculated
First your basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor equation. It's multiplied by an activity factor from sedentary (1.2) to very active (1.725), adjusted a little for desk or field work, to estimate your total daily energy expenditure (TDEE).
Targets for your goal
- Lose weight: about 18% below your TDEE, with 1.8 g of protein per kg of body weight
- Maintain or more energy: around your TDEE
- Gain weight: about 15% above your TDEE
- Build muscle: about 10% above your TDEE, with 2.0 g of protein per kg
- Never below 1,200 calories a day for women or 1,500 for men
Meals planned to your targets
Each day in your plan shows the calories, protein, carbs and fat of every meal and the day's totals against your targets. If you choose diabetes in the quiz, the split shifts to fewer carbs (about 30% of calories) with the same total.
Get a Plan That Fits Your Macros
Take the quiz to get your daily targets and a weekly meal plan built around them.
Create My Meal PlanPlans from $8.99/week. No free plan or trial. See pricing
Frequently Asked Questions
Your BMR comes from the Mifflin-St Jeor equation, multiplied by an activity factor (adjusted slightly for desk or field work) to get your TDEE. Your goal then sets the calorie target, protein per kg of body weight and the share of calories from fat; carbs make up the rest.
No. It sets daily targets and plans meals to fit them, and shows the calories and macros of each planned meal. It doesn't log food you eat outside the plan.
Yes. Targets never go below 1,200 calories a day for women or 1,500 for men, whatever your goal.
Yes. Our free macro calculator uses the same formulas, so you can see your targets before you sign up.