Science-Based Meal Planner
Calculate your TDEE, set macro targets for your goal, and build a daily meal plan from evidence-backed foods.
Step 1 — Select Your Goal
Fat Loss
−500 kcal deficit
Maintenance
TDEE calories
Lean Bulk
+300 kcal surplus
Longevity
−15% with high protein
Step 2 — Your Stats
TDEE calculated using the Mifflin-St Jeor equation (most validated for general populations).
Protein targets follow Morton et al. 2018 (1.6–2.2 g/kg for muscle retention/growth).
Estimated TDEE
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Target Calories
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Protein (g)
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Carbs (g)
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Fat (g)
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Simple, high-protein meals designed for busy people who want practical nutrition without complicated cooking.
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