A good meal plan starts from your daily calories and macros: work out your TDEE, set protein at 1.8–2.2 g per kg of body weight, fat at ~0.9 g/kg, and fill the rest with carbs — then split that across 3–5 meals a day. For fat loss, eat ~15–20% below TDEE; for muscle, ~10% above. MicroPlan calculates this and builds the plan around your diet and allergies — free, no account.
Build your meal planYour total daily energy expenditure is the starting point. For fat loss eat ~15–20% below it; for muscle gain ~10% above.
Protein 1.8–2.2 g per kg of body weight, fat ~0.9 g/kg, and fill the remaining calories with carbohydrates.
Pick foods you enjoy that fit your diet (mixed, vegetarian, vegan) and your allergies.
Divide your daily calories and protein across 3–5 meals, with protein in each meal.
Log meals and measurements; every 28 days recompute the plan from fresh numbers as your needs change.
Don't know your numbers? Start with the calorie & macro calculator.
A rough, protein-focused example — adjust portions to your own calorie target.
Oats (60 g) + Greek yogurt (200 g) + banana + a spoon of peanut butter
Chicken breast (180 g) + rice (75 g dry) + vegetables + olive oil
Skyr or yogurt (200 g) + a handful of almonds
Salmon or eggs (3) + potatoes (250 g) + salad
Work out your daily calories (TDEE), set your macros (protein 1.8–2.2 g/kg, fat ~0.9 g/kg, the rest carbs), choose foods that fit your diet and split them across 3–5 meals. MicroPlan does this automatically and for free.
Meal count isn't decisive for results — what matters is your daily total of calories and protein. Most people do well with 3–5 meals; pick a schedule you can keep consistently.
A moderate deficit of about 15–20% below TDEE, with enough protein and resistance training, loses fat while keeping muscle. Too aggressive a deficit is hard to sustain.
Yes. As long as you hit your daily calories and macros, you choose the foods. MicroPlan builds the plan around your diet and allergies — no banned lists.
Yes — calories, macros and the meal plan are free and work without an account. You can use it as a guest.
Yes. MicroPlan respects mixed, vegetarian and vegan diets, plus your allergies, when building meals.
MicroPlan builds your meals around your calories, diet and allergies — free, no account.
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