meal-planner

To generate a personalized meal plan, you provide your biometrics, goals, activity level, and dietary restrictions. The tool then calculates macro targets using evidence-based formulas and outputs a structured weekly meal plan with an aggregated shopping list.

Daily calorie and macro targets are calculated using evidence-based nutrition formulas, specifically the Mifflin-St Jeor and Katch-McArdle equations. These formulas determine your energy expenditure based on inputs like age, sex, height, weight, and activity level.

Yes, you can get a fitness schedule integrated with your meal plan. The tool provides structured training templates, such as full body, upper/lower, or PPL splits, specifically aligned with your nutrition goals for muscle gain or fat loss.

You need to provide your goal, sex, age, height, weight, activity level, dietary restrictions, and meal preferences. This biometric and lifestyle data is required to accurately calculate energy expenditure and generate personalized meal plans.

Yes, the meal planner supports specific dietary restrictions and meal preferences. You simply input these constraints alongside your biometrics and goals, and the generated weekly meal plan and shopping list will adhere to them.

Mifflin-St Jeor and Katch-McArdle formulas are used because they are evidence-based methods for accurately estimating energy expenditure. Using these established nutrition formulas ensures your calculated daily calorie and macro targets precisely match your biometrics and fitness goals.