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Diet Planner

Generate a personalised 7-day meal plan with daily calorie targets based on your goal, activity level and dietary preferences - completely free.

Your Details
Consult a registered dietitian for a clinically tailored plan.

Fill in your details and click Generate to see your 7-day meal plan.

Diet Planner FAQ

A safe calorie deficit is 500 kcal/day below TDEE, leading to ~0.5 kg fat loss per week. Our planner calculates your TDEE and adjusts for your goal automatically.

TDEE (Total Daily Energy Expenditure) is total daily calories burned. We calculate BMR via Mifflin-St Jeor, then multiply by activity factor: sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725).

No. This is a general reference plan based on common nutritional guidelines. Individual needs vary based on medical conditions, medications and intolerances. Consult a registered dietitian for a clinically tailored plan.