Calorie targets built for you
We use the Mifflin–St Jeor equation to estimate your BMR and TDEE, then tailor a calorie budget to your body and goals.
Diet Plans That Fit Your Goals
Get a personalized daily meal plan with calories, macros, and simple portions. Whether you want to lose weight, maintain, or gain muscle, NutriPlan builds the numbers for you.
Weight loss, maintenance & muscle gain
Choose your goal and we automatically adjust your daily calorie budget: cut 500–750 kcal, stay at TDEE, or add 300–500 kcal.
Balanced, high protein & low carb
Swap between diet styles and see protein, carbs, and fats recalculate instantly.
Household portions, not just grams
Every meal shows grams plus easy household measures like cups, ounces, scoops, and slices.
A smarter calorie counter for diet plans
Most diet plans hand you a fixed menu. NutriPlan starts with your age, gender, weight, height, activity level, and goal, then calculates a calorie target that actually fits your body. Your meals are scaled to hit that target within a few calories.
- ✓BMR & TDEE using the Mifflin–St Jeor formula
- ✓Goal-based calorie adjustments
- ✓Macronutrient breakdowns per day
- ✓Breakfast, lunch, dinner, and 1–2 snacks
Popular diet styles
Pick the macronutrient split that matches your lifestyle:
Balanced
30% protein · 40% carbs · 30% fat
The flexible middle ground for most people.
High Protein
40% protein · 35% carbs · 25% fat
Great for muscle gain and appetite control.
Low Carb
30% protein · 20% carbs · 50% fat
Useful for blood sugar and keto-style eating.
Who are these diet plans for?
Lose weight
Create a sustainable calorie deficit with filling meals, clear portions, and protein-forward options.
Plan to lose weight →Maintain energy
Stay at your TDEE with balanced meals that keep your macros in check without constant tracking.
Plan to maintain →Build muscle
Add a controlled surplus with high-protein meals and recovery-focused daily targets.
Plan to gain →Common questions about diet plans
Are these diet plans free?▼
Yes. NutriPlan's meal planner is free to use and generates a full day of meals with calories and macros at no cost.
Can I use this for weight loss?▼
Absolutely. Select 'Lose weight' and we subtract 500–750 calories from your TDEE to create a safe, sustainable deficit.
What units does the meal plan use?▼
Each food item shows both grams and common household measures like cups, ounces, tablespoons, and slices.
How accurate is the calorie counter?▼
We use the Mifflin–St Jeor equation, a research-backed standard for estimating BMR and TDEE. Results are estimates and not medical advice.
Can I switch between diet types?▼
Yes. Choose Balanced, High Protein, or Low Carb at any time and your plan recalculates instantly.
Ready to build your diet plan?
Enter your details and get a complete daily meal plan with calories, macros, and portions in seconds.
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