Meal plans by calorie target
Pick your daily calorie target and see a sample full day with full macros and recipe links.
- Daily target
1200 kcal
Smaller adults (under 130 lbs) with weight loss goal. Not appropriate for athletes, taller adults, or those with high activity levels.
110g P110g C35g FSee sample day - Daily target
1400 kcal
Smaller adults (130-160 lbs) targeting fat loss with moderate exercise.
120g P140g C45g FSee sample day - Daily target
1500 kcal
Most adult women in fat-loss phase. Adult men under 160 lbs.
140g P150g C50g FSee sample day - Daily target
1600 kcal
Adult women in slow recomp. Active women in cut. Adult men 165-185 lbs in cut.
150g P165g C53g FSee sample day - Daily target
1800 kcal
Active women in maintenance. Adult men 175-200 lbs in cut. Recomp for many.
160g P190g C60g FSee sample day - Daily target
2000 kcal
Adult men in maintenance. Active women in slow bulk. Recomp for many adult men.
175g P215g C67g FSee sample day - Daily target
2200 kcal
Active adult men in maintenance. Adult men 165-185 lbs in slow bulk.
185g P240g C73g FSee sample day - Daily target
2500 kcal
Adult men in lean bulk. Athletes in maintenance.
200g P280g C83g FSee sample day - Daily target
2800 kcal
Adult men 190-220 lbs in bulk. Athletes in heavy training blocks.
220g P320g C92g FSee sample day - Daily target
3000 kcal
Hard-gainer adult men. Athletes in maintenance.
230g P350g C100g FSee sample day - Daily target
3500 kcal
Endurance athletes. Larger adult men in serious bulk. Manual laborers with high activity.
250g P420g C115g FSee sample day
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