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Create a Meal Plan
Jeremy
customize your meal plan
1
Body Type
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Activity Level
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Preferences
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Get Your Plan
How Much Do You Weigh?
(in lbs)
Choose Your Gender:
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Male
Female
What's Your Approximate Body Fat %?
Use the picture below as a reference
What's Your Approximate Body Fat %?
Use the picture below as a reference
Which Best Describes Your Body Type?
*
Very hard to LOSE weight (endo)
Somewhat hard to LOSE weight (endo-meso)
Somewhat hard to GAIN weight (ecto-meso)
Very hard to GAIN weight (ecto)
Not sure? Take the quiz to find your body type.
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Endo Multiplier
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Endo/Meso Multiplier
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Ecto/Meso Multiplier
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Ecto Multiplier
How Active Are You at Work or School?
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I sit at a desk most of the day (<8,000 steps)
I stand or walk a lot (8,000 to 16,000 steps)
I have a physical job or play sports (>16,000 steps)
How Often Will You Exercise (per week)?
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3 days
4 days
5 days
6 days
How Long Do You Exercise on Those Days?
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Exercise Duration
What Is the Intensity of Your Exercise?
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Low: <120 bpm (ex. walking, yoga)
Medium: 120 to 150 bpm (ex. weight lifting, aerobics)
High: >150 bpm (ex. interval training, sprints)
What Time of Day Will You Exercise?
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Morning
Mid-day (lunch time)
Afternoon/Evening
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Do You Have Any Dietary Preferences?
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No Preference
Keto
Vegan
What's Your Fitness Goal?
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Lose as much fat as possible (cut)
Lose a little fat and gain a little muscle (recomposition)
Gain muscle without gaining fat (lean bulk)
Gain as much muscle as possible (bulk)
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Calculated Fields
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Website
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Body Fat Percentage
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Lean Mass
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Body Type Multiplier
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BMR
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Activity Cals Burned
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Exercise Cals Burned
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TDEE On
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TDEE Off
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Delta On
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Delta Off
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Calorie Multiplier Calculations
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Cal Mult On Male Very Lean
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Cal Mult On Female Very Lean
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Cal Mult On Male Athletic
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Cal Mult On Female Athletic
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Cal Mult On Male Average
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Cal Mult On Female Average
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Cal Mult On Male Overweight
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Cal Mult On Female Overweight
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Cal Mult On Male Obese
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Cal Mult On Female Obese
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Cal Mult On
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Cal Mult Off Male Very Lean
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Cal Mult Off Female Very Lean
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Cal Mult Off Male Athletic
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Cal Mult Off Female Athletic
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Cal Mult Off Male Average
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Cal Mult Off Female Average
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Cal Mult Off Male Overweight
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Cal Mult Off Female Overweight
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Cal Mult Off Male Obese
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Cal Mult Off Female Obese
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Cal Mult Off
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Calorie Target Calculations
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FL/Recomp High
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Muscle Gain High Cals
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Fat Loss Med Cals
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Recomp Med Cals
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Muscle Gain Med Cals
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Fat Loss Low Cals
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Recomp Low Cals
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Lean Bulk Med Cals
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Lean Bulk Low Cals
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Cals On
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Cals Off
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Cal Bal On
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Cal Bal Off
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Cal Bal Refeed
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Weight Change
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% Fat Loss
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Fat Loss Recommendation 0
-- Prioritize fat loss over muscle gain. Change your goal to "Lose Fat".
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Fat Loss Recommendation 1
-- Increase your activity during the day by standing and walking more. Aim for at least 10,000 steps!
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Fat Loss Recommendation 2
-- Make your exercise more intense. Try to get your heart rate above 120 bpm.
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Fat Loss Recommendation 3
-- Exercise more often. Shoot for 5 days per week.
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Fat Loss Recommendation 4
-- Exercise more often. Shoot for 5 days per week.
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Fat Loss Recommendation 5
-- Exercise longer. Make it a goal to move for 60 minutes a day.
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Fat Loss Recommendation 6
Good job! You're on track for healthy weight loss.
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Weight Gain
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Muscle Gain Recommendation 0
-- Prioritize muscle gain over fat loss. Change your goal to "Gain Muscle".
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Muscle Gain Recommendation 1
-- Make your exercise more intense. Include weight lifting to build muscle.
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Muscle Gain Recommendation 2
-- Don't overdo the intensity. Keep your average heart rate below 150 bpm.
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Muscle Gain Recommendation 3
-- Workout more often. Shoot for 5 days per week.
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Muscle Gain Recommendation 4
-- Workout more often. Shoot for 5 days per week.
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Muscle Gain Recommendation 5
-- Decrease your daily activity! Aim for less than 15,000 steps to conserve energy for muscle building.
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Muscle Gain Recommendation 6
-- Workout longer. Make it a goal to lift weights for at least 45 minutes.
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Muscle Gain Recommendation 7
Good job! You're on track to gain muscle.
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recomp recommendation 0
-- If your progress is slow, consider changing goal to fat loss OR muscle gain
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recomp recommendation 1
-- Try to relax when you're not working out. Keep daily activity below 16,000 steps.
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recomp recommendation 2
-- Get in the gym more often. Shoot for 5 workouts per week.
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recomp recommendation 3
-- Get in the gym more often. Shoot for 5 workouts per week.
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recomp recommendation 4
-- Workout longer. Make it a goal to lift weights for at least 60 minutes.
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recomp recommendation 5
-- Don't underestimate the importance of rest days. Take at least 2 days off per week.
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recomp recommendation 6
-- Make your workouts shorter & more intense. Try to get out of the gym in under 60 minutes.
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Macro Target Calculations
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Fat Loss Carbs On
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Fat Loss Fat On
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Fat Loss Protein On
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Fat Loss Carbs Off
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Fat Loss Fat Off
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Fat Loss Protein Off
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Fat Loss Recomp Carbs Refeed
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Fat Loss Recomp Fat Refeed
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Fat Loss Recomp Protein Refeed
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Recomp Carbs On
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Recomp Fat On
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Recomp Protein On
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Recomp Carbs Off
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Recomp Fat Off
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Recomp Protein Off
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Lean Bulk Carbs On
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Lean Bulk Fat On
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Lean Bulk Protein On
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Lean Bulk Carbs Off
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Lean Bulk Fat Off
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Lean Bulk Protein Off
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Muscle Gain Carbs On
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Muscle Gain Fat On
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Muscle Gain Protein On
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Muscle Gain Carbs Off
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Muscle Gain Fat Off
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Muscle Gain Protein Off
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Carbs On
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Fat On
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Protein On
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Carbs Off
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Fat Off
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Protein Off
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Workout Fields
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3 day exercises
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4 day exercises
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5/6 day exercises
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exercises
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3 day fat loss sets
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3 day recomp sets
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3 day muscle gain sets
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3 day lean bulk sets
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4 day fat loss sets
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4 day recomp sets
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4 day muscle gain long sets
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4 day lean bulk long sets
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4 day muscle gain short sets
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4 day lean bulk short sets
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5 day fat loss sets
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5 day recomp sets
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5 day muscle gain sets
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5 day lean bulk sets
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6 day fat loss sets
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6 day recomp sets
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6 day muscle gain sets
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6 day lean bulk sets
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sets
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total sets
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avg reps fat loss
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avg reps recomp
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avg reps muscle gain
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reps
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rep range fat loss
10 to 15
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rep range recomp
8 to 12
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rep range muscle gain
5 to 10
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fat loss long rest period
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fat loss short rest period
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recomp long rest period
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recomp short rest period
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muscle gain long rest period
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muscle gain short rest period
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lean bulk long rest period
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lean bulk short rest period
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rest period
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cals/min 45 sec rest
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cals/min 60 sec rest
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cals/min 75 sec rest
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cals/min 90 sec rest
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cals/min 120 sec rest
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cals/min
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duration
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cals/workout
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