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Meal Plan Generator

A seven-day plan whose macros are derived from your calorie target and the diet's split — keto ~70% fat, high-protein ~40% protein — so every day's meals sum back to the target by construction, not by guessing. Dishes are diet-appropriate suggestions from a hand-written library; the numbers are real arithmetic. Not a model, and not medical or nutritional advice.

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Calories per meal calculatorSplit your daily calorie target evenly across your meals.Calorie deficit calculatorFind the daily calorie deficit to reach a weight-loss goal by a target date.Macro calculatorSplit your daily calories into protein, carbs and fat grams by goal.Protein intake calculatorEstimate your daily protein needs from your body weight and activity.Alcohol Calorie CalculatorAdd up the calories of a drinking session from a library of beers, wines, spirits and cocktails, with a custom-drink option.Breastfeeding Calorie CalculatorExtra daily calories while breastfeeding — about +500 kcal exclusive, with a gradual weight-loss option.Carb-to-Insulin Ratio CalculatorEstimate a starting carb ratio from your total daily dose using the 400/450/500/550 rule, with an optional mealtime bolus.Carbohydrate CalculatorEstimate your daily carbohydrate target from BMR, TDEE and your chosen carb approach.

Meal Plan Generator works straight from this page — free, instant, nothing to install. It sits under Nutrition in our catalogue, alongside Calories per meal calculator and Calorie deficit calculator.

How to use it

  1. Open the tool — no signup or install needed.
  2. Enter your input or adjust the available options.
  3. Get your result instantly, then copy or download it.

Frequently asked questions

What does Meal Plan Generator do?

A seven-day plan whose macros are derived from your calorie target and the diet's split — keto ~70% fat, high-protein ~40% protein — so every day's meals sum back to the target by construction, not by guessing. Dishes are diet-appropriate suggestions from a hand-written library; the numbers are real arithmetic. Not a model, and not medical or nutritional advice.

When would I actually use this?

Planning meals against a target, checking whether a habit covers the recommended intake, and translating a label into what it means for the day.

What is the most common mistake?

Treating a daily target as a daily requirement. Reference intakes are population averages over time; a day above or below one means nothing on its own.

How is Meal Plan Generator different from Calories per meal calculator?

They sit next to each other but answer different questions: Calories per meal calculator is the one to open when you need it to split your daily calorie target evenly across your meals. Pick whichever matches what you're starting from — both are free.

Where do the figures come from?

Reference intakes come from public health bodies (EFSA in Europe, the NIH and USDA in the United States) and differ between them. They describe populations, not you, and are not medical advice.

Further reading

All guides →
GuideWhat a Meal Plan Generator Can and Cannot KnowA generator solves a constrained arithmetic problem — hit an energy target, hit the macro splits, stay inside a food list — and it does that well. Here is the arithmetic that makes a plan work, and the honest list of what no generator can see.ExplainerWhat Breastfeeding Actually Costs in Energy — and Why the Published Number Is Smaller Than the MilkMilk production has a computable cost: volume times energy density divided by the efficiency of conversion. Do the sum and you get about 675 kcal a day, not the 500 that gets quoted. Here is the derivation, why the published increment is deliberately lower, how much the real spread is between mothers, what the water requirement actually rests on, and why cutting calories while feeding is a clinical question.ExplainerHow Many Calories Does a Run Actually Burn?Running costs roughly 0.73 kcal per pound per mile — one kilocalorie per kilogram per kilometre in the units the physiology is published in — and, this is the counterintuitive part, the figure barely moves with pace. Here is the derivation from the ACSM equation, the corrections that matter, and why grade changes it far more than speed.ExplainerHow Much Carbohydrate Do You Actually Need?There is a small hard answer — the brain's glucose demand, published as 130 g a day — and a very large soft one. Above the minimum, carbohydrate need scales with training volume in grams per kilogram, not with a percentage.ExplainerNet Carbs: What the Subtraction AssumesNet carbs is total carbohydrate minus fibre minus sugar alcohols. Every term in that line is a modelling choice, the first one is defined differently on each side of the Atlantic, and no regulator anywhere defines the result.ExplainerHow Many Calories Should You Eat Per Meal?How to split your daily calories across meals and snacks, with typical per-meal ranges and how to adjust them to your goals.