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.