meal-planner

To create a weekly meal plan with calculated macros and a shopping list, provide your sex, age, height, weight, activity level, dietary restrictions, and preferred meals-per-day. The system computes calorie and macro targets, generates daily meal structures, aggregates ingredients into a shopping list, and outputs an interactive React calendar.

TDEE estimation for setting macro targets works by applying the Mifflin-St Jeor equation to your body metrics, or the Katch-McArdle equation if you know your body fat percentage. This calculates your daily energy expenditure to define precise calories and protein, carbohydrate, and fat amounts for fat loss, maintenance, or muscle gain.

Yes, you can generate a fitness schedule that pairs with your nutrition plan. The system creates a matched training split tailored for beginner, intermediate, or advanced levels alongside your meals, including progression and recovery guidance to align workouts with your caloric and macro targets.

The generated meal plan and training schedule uses a React and Vite interactive week calendar format. This output provides distinct views for your daily meals, aggregated groceries, and workout guidance, allowing you to visualize and interact with your entire weekly plan.

No, you do not need to know your body fat percentage to calculate your calorie and macro targets. The system defaults to the Mifflin-St Jeor equation using standard body metrics, but can switch to the Katch-McArdle equation for more precise TDEE estimation if body fat data is provided.

Shopping list quantities are organized for grocery purchasing by aggregating ingredients across your weekly meal plan, rounding the amounts for practical buying, and categorizing them by store sections. This ensures the list directly reflects your macro-compliant meal breakdown.