Daily Meal Plans

Recommended minimum calories per day

  • 1200 calories for female
  • 1800 calories for male


    • Table is calculated by a 30 years old male 5 ft 9 in / 175 cm on average training, 3-5 days per week.

    Body Weight Calories per day
    130-150 lbs / 59-68 kg 2400 - 2600
    150 lbs / 68 kg - 170 lbs / 77 kg 2600 - 2780
    170 lbs / 77 kg - 190 lbs / 86 kg 2780 - 2980
    190 lbs / 86 kg - 210 lbs / 95 kg 2980 - 3170
    210 lbs / 95 kg - 230 lbs / 104 kg 3170 - 3360
    230 lbs / 104 kg - 250 lbs / 113 kg 3360 - 3560
    250 lbs / 113 kg - 270 lbs / 123 kg 3560 - 3750
    270 lbs / 123 kg - 290 lbs / 132 kg 3750 - 3950
    290 lbs / 132 kg - 310 lbs / 141 kg 3950 - 4140
    310 lbs / 141 kg - 330 lbs / 150 kg 4140 - 4330


    If you training is:

    Lightly active
    (light training 1-3 days per week) decrease 200-500 calories per day depends on body weight.

    Very active training
    (hard training 6-7 days per week) increase 200-500 calories per day depends on body weight.


    To gain weight, you have to increase 500 calories per day.
    To lose weight, you have to decrease 500 calories per day.


    Choose your daily meal plan
    2000 Calories Meal Plan
    2500 Calories Meal Plan
    3000 Calories Meal Plan
    3500 Calories Meal Plan
    4000 Calories Meal Plan
    4500 Calories Meal Plan
    5000 Calories Meal Plan
    5500 Calories Meal Plan
    6000 Calories Meal Plan


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