Smart Diet Plan Generator
Built on the Mifflin-St Jeor formula and evidence-based macro targets. Pick your goal and diet style — balanced, high-protein, keto, vegetarian or vegan — and get a precise 7-day meal plan with print-ready PDF.
Personalized guidance
- Protein anchor 2.0 g/kg — cutting phases benefit from ≥2.0 g/kg for muscle retention. Morton 2018 · Helms 2014
- Track weight 5-7×/wk, use the 7-day trend (not day-to-day). Adjust kcal only if trend hasn't moved in 10-14 days. Aragon & Schoenfeld 2020
Frequently asked questions
What kind of diet plan do I get?
A personalized 7-day meal plan with your daily calorie target, macros (protein / carbs / fat), and specific meals for breakfast, lunch, dinner, and snacks — tuned to your goal and diet style.
Do I need to create an account?
No. Everything runs in your browser — no signup, no login, no email. Close the tab and your data is gone.
How are calories and macros calculated?
BMR uses the Mifflin-St Jeor equation, TDEE applies standard activity multipliers, and macros follow evidence-based protein targets adjusted for your goal (lose / maintain / gain) and diet style (balanced, keto, high-protein, vegan, and more).
Can I download the 7-day plan as a PDF?
Yes. After generating your plan, tap Download PDF for a print-ready meal plan with your macros, daily targets, and all seven days of meals.
Which diet styles are supported?
Balanced, high-protein, low-carb, keto, Mediterranean, vegetarian, and vegan — the plan filters meals and adjusts macros for each style.