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 P 110g C 35g FSee sample day - Daily target
1400 kcal
Smaller adults (130-160 lbs) targeting fat loss with moderate exercise.
120g P 140g C 45g FSee sample day - Daily target
1500 kcal
Most adult women in fat-loss phase. Adult men under 160 lbs.
140g P 150g C 50g FSee sample day - Daily target
1600 kcal
Adult women in slow recomp. Active women in cut. Adult men 165-185 lbs in cut.
150g P 165g C 53g FSee sample day - Daily target
1800 kcal
Active women in maintenance. Adult men 175-200 lbs in cut. Recomp for many.
160g P 190g C 60g FSee sample day - Daily target
2000 kcal
Adult men in maintenance. Active women in slow bulk. Recomp for many adult men.
175g P 215g C 67g FSee sample day - Daily target
2200 kcal
Active adult men in maintenance. Adult men 165-185 lbs in slow bulk.
185g P 240g C 73g FSee sample day - Daily target
2500 kcal
Adult men in lean bulk. Athletes in maintenance.
200g P 280g C 83g FSee sample day - Daily target
2800 kcal
Adult men 190-220 lbs in bulk. Athletes in heavy training blocks.
220g P 320g C 92g FSee sample day - Daily target
3000 kcal
Hard-gainer adult men. Athletes in maintenance.
230g P 350g C 100g FSee sample day - Daily target
3500 kcal
Endurance athletes. Larger adult men in serious bulk. Manual laborers with high activity.
250g P 420g C 115g FSee sample day
CalPilot
Start tracking in 3 seconds.
Snap a photo. Speak a meal. Done. Free download.