Meal Plan Generator Based on Macros — Free

How to Use This Tool

This generator creates a medically precise daily meal plan based on your Total Daily Energy Expenditure (TDEE) and dietary preference. 1. Set Calories: Input your target (e.g., 2000 kcal). 2. Select Diet: Choose your protocol (Keto, Vegan, etc.). 3. Frequency: Decide how many times you want to eat (3-6 meals).

🍱 Understanding the Diet Types

* Balanced (40C/30P/30F): The gold standard for general population and moderate-intensity athletes. Sustainable and flexible. * Keto (5C/20P/75F): A metabolic shift to burn ketones (fat) for fuel. Strict adherence is required (<50g Net Carbs). * High Protein (35C/40P/25F): Maximum satiety and muscle retention during a caloric deficit. Best for cutting. * Vegan/Plant-Based: Focuses on nutrient density without animal products. Protein sources include tofu, lentils, and quinoa.

🥗 Macro Ratios by Goal

Meal Frequency Strategy

Does eating 6 meals boost metabolism? No. It is about adherence. * 3 Meals: Best for busy schedules and insulin sensitivity (fewer spikes). * 5-6 Meals: Best for bulking (hard to eat 4000 kcal in 3 sittings) or constant energy demands.

Success Tips

* Meal Prep: Cook in bulk on Sundays. * Consistency: Hitting 80% perfect for a month beats 100% perfect for 3 days. * Volume: If hungry, add unlimited leafy greens (spinach, kale) to any meal. They are practically "calorie neutral."

1400 Calorie Meal Plan (UK)

A 1400 calorie diet is commonly used for moderate fat loss in adults with lower activity levels. Using the macro-based approach at 1400 kcal: * High Protein (40P/35C/25F): ~140g protein, ~122g carbs, ~39g fat — ideal for preserving muscle while in deficit. * Balanced (30P/40C/30F): ~105g protein, ~140g carbs, ~47g fat — sustainable for general weight management. * UK food sources that fit this target well: Greek yogurt, chicken breast, oats, eggs, and broccoli provide high satiety per calorie.

> Set target calories to 1400 and select your preferred diet type to generate your personalised 1400 calorie UK meal plan.

1500 Calories High Protein Meal Plan

A 1500 calorie high protein diet plan is one of the most effective approaches for simultaneous fat loss and muscle retention. At 1500 kcal with a 40% protein allocation: * Daily protein target: ~150g (0.4g per meal × 4 meals, each containing ~37g protein) * Leucine threshold: Each meal should contain a leucine-rich source (chicken, whey, eggs, Greek yogurt) to maximally stimulate muscle protein synthesis * Carbohydrate timing: Front-load the majority of carbs around the training session for glycogen support while maintaining the deficit

> Set target calories to 1500** and select **High Protein to generate your 1500 calorie high-protein plan.

How This Macro Meal Planner Works

This macro meal planner uses your total daily calorie target and macro ratio to distribute nutrients across your chosen number of meals. Unlike generic meal plan templates, each output is calculated to your exact inputs: 1. Calorie target → daily energy budget 2. Macro split → grams of protein, carbs, and fat per day 3. Meal frequency → evenly distributed across 3–6 meals 4. Diet type → food sources selected to match your dietary pattern (keto, vegan, paleo, high-protein, balanced)

Paleo Macros: What Are the Ratios?

Paleo macros follow an ancestral eating pattern that eliminates grains, legumes, and processed foods. A typical paleo macro split runs: * Protein: 25–35% of total calories — sourced from meat, fish, eggs, and poultry * Fat: 35–50% — from animal fats, nuts, seeds, avocado, and coconut oil * Carbohydrates: 20–30% — exclusively from vegetables, fruit, and root vegetables (no grains or pulses)

At 2000 kcal with a 30P/40F/30C paleo split: 150g protein, 89g fat, 150g carbs**. At a 1600 kcal paleo deficit: approximately **120g protein, 71g fat, 120g carbs.

Key paleo constraint: all carbohydrate sources must be whole-food and unprocessed. Sweet potato, banana, berries, and squash are paleo-compliant; oats, rice, and bread are not.

> Select Paleo in the diet type dropdown to generate a meal plan using paleo-compliant food sources at your chosen calorie target.