AI Meal Plan Generator

How many calories should I eat per day?

Daily calorie needs depend on your TDEE (Total Daily Energy Expenditure). A rough starting point: multiply your bodyweight in lbs by 15 for maintenance, 12 for fat loss, or 18 for muscle gain. For example, a 170 lb person needs ~2,550 calories for maintenance, ~2,040 for fat loss, or ~3,060 for muscle gain. Use a TDEE calculator for a more precise estimate based on age, height, and activity level.

What macros should I eat to lose weight?

For fat loss: protein 0.7–1g per lb of bodyweight (preserves muscle during deficit), fat 20–35% of calories (hormone health), and remaining calories from carbohydrates. A 2,000-calorie fat loss diet might look like: 150g protein (600 cal), 55g fat (500 cal), 225g carbs (900 cal). High protein is the most important factor - it increases satiety and protects lean mass during a deficit.

What is a balanced 7-day meal plan?

A balanced 7-day meal plan includes: sufficient total protein across all meals (0.7–1g/lb bodyweight/day), a variety of vegetables providing fiber and micronutrients, complex carbohydrates for energy, and healthy fats. Practically: 3 main meals + 1–2 snacks per day, each containing a protein source, vegetables, and a carbohydrate. Weekly variety across protein sources (chicken, fish, legumes, eggs) ensures broad micronutrient coverage.

How do I meal prep for the week?

Efficient weekly meal prep: batch cook 1–2 proteins (e.g., baked chicken + hard-boiled eggs), cook a large pot of grains (rice, quinoa), roast a sheet pan of vegetables, and prepare 2–3 sauces or dressings. This creates 'building blocks' for quick assembly rather than cooking identical meals. Total prep time: 2–3 hours on Sunday provides ready ingredients for 5–6 days of meals.