Breakfast, lunch, a snack and dinner that add up to 2,500 calories, with every portion worked out for you. It suits active men, teens who play a sport and anyone who trains hard: bigger plates, the same family dinner. Swap any meal and the day still adds up.
counted from the ingredients
2,520 calories, 152 g protein
Breakfast680 calories, 49 g protein
1¼ servings (amounts below are scaled)
Lunch780 calories, 38 g protein
1¼ servings (amounts below are scaled)
Snack230 calories, 9 g protein
1 serving, as written
Dinner830 calories, 56 g protein
Your plate: 1¼ servings
Dinner gets the biggest share because that’s the meal you eat with everyone. Then the portions are solved together, so the day lands on your number instead of four guesses that drift. Every meal is counted from its ingredients with USDA data; anything we can’t fully count stays out.
Breakfast
630
25% of the day
Lunch
750
30% of the day
Snack
250
10% of the day
Dinner
880
35% of the day
The Dietary Guidelines for Americans estimate that most women need about 1,600 to 2,400 calories a day and most men about 2,000 to 3,000, depending on age and how active they are. Teens who play a sport often need more than their parents.
To lose weight, the NIH Body Weight Planner gives a personal number. Keep the protein up while you eat less: the protein calculator shows how much.
Only want dinners? High-protein dinners under 450 calories, or plan the week’s dinners with the meal planner.
Type the calories you want to eat in a day. The planner splits the day the way most people eat (breakfast about a quarter, lunch 30%, a snack 10% and dinner 35%), picks real meals that suit those sizes, then works out every portion so the day adds up, usually within a few percent. Swap any meal and the portions change to keep the total.
Every ingredient is matched to the USDA FoodData Central database and weighed out, and the totals are rounded the way a food label rounds them. Nothing is estimated by AI, and a meal we can’t fully count is left out of the planner.
Yes. Every dinner is a family recipe that serves four or more. Only your plate changes: the planner tells you how many servings to take, like 1¼ servings on a 2,500-calorie day or half a serving at 1,200.
For many adults, 1,200 is about the lowest you can go and still get the nutrients you need from food; general guidance puts the floor at about 1,200 a day for women and 1,500 for men unless a doctor is supervising. Talk to your doctor before eating this little, and don’t diet if you’re pregnant, breastfeeding or under 18. On a GLP-1, eat the protein on each plate first.
The Dietary Guidelines for Americans estimate that most women need about 1,600 to 2,400 calories a day and most men about 2,000 to 3,000, depending on age and how active they are. To lose weight, the NIH Body Weight Planner works out a personal number from your height, weight and activity.
Yes. Select Size every recipe under your day, or add your calories a day in the protein calculator, and every recipe shows your plate sized to about a third of your day.