📋 Meal Plans by Calorie Level
Free meal plans from 1,000 to 2,500 calories per day with daily, weekly, budget, vegetarian, and keto variants
Choose Your Calorie Level
Select a daily calorie target based on your goals. Each level includes a complete meal plan with breakfast, lunch, dinner, and snacks, plus macro breakdowns and practical tips.
Specialty Meal Plans
How to Choose Your Calorie Level
| Goal | Suggested Calories | Who It's For |
|---|---|---|
| Aggressive weight loss | 1,000-1,200 | Petite, sedentary individuals (medical supervision recommended) |
| Moderate weight loss | 1,200-1,500 | Most women, smaller men |
| Gradual weight loss | 1,500-1,800 | Active women, average men |
| Maintenance | 1,800-2,200 | Moderately active adults |
| Muscle building | 2,200-2,500+ | Active men, athletes |
Use the calorie calculator to find your exact daily needs based on age, weight, height, and activity level.