Your calories. Your food. Your first week.
Build your muscle-gain meal plan.
Get your daily targets and seven days of meals with exact portions, simple recipes, and one shopping list. Know what to eat, how much, and how to make it.
Your personalized nutrition plan
Your week of meals is ready.
01 · Personalized calorie target
Your daily starting point
Daily calorie target
caloriesPractical starting range
calories / dayThis is an estimate, not a guarantee. Review your weekly average bodyweight and appetite before changing your intake.
02 · Protein, carbohydrates, and fats
Your daily macro targets
Energy remaining after protein and fats.
A starting target, not an exact requirement.
These are target numbers. Each day below shows the estimated nutrition of its actual ingredients. Small differences are expected.
03 · Weekly weight-gain target
Look for a steady average trend
Scale weight includes water, food, fat, and other tissue. This is not a prediction of muscle gained.
04 · Your nutrition focus
Make consistency easier
05 · Your seven-day meal plan
Open a day. Follow the portions.
Each recipe serves one. Weigh meat and vegetables raw; grains and pasta dry. Legumes are cooked and drained. Fruit weights exclude peel and cores. Every ingredient states its basis. Use a food scale; water adds no calories.
06 · Weekly shopping list
One list for the whole week
Totals are added directly from your seven days of recipes, using the same weight basis. Buy enough packs to cover these quantities. Produce weights are edible amounts; allow extra for peel, cores, and trimming.
07 · Make-ahead preparation
Prepare once. Finish fresh.
Before day one
Shop from your list. Weigh the portions before cooking, label containers by day and meal, and keep dry ingredients separate from ready-to-eat foods.
Split your preparation
Prepare the first three days, then another batch for days four to seven. Freeze later cooked portions promptly and thaw them in the refrigerator. Cook rice fresh when practical.
Keep it safe
Refrigerate perishables in shallow containers within two hours, or one hour above 32°C / 90°F. Keep the fridge at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, and reheat to 74°C / 165°F.
Use a food thermometer. Poultry must reach 74°C / 165°F. Follow package directions for all other ingredients. Safe cooking temperatures · USDA food storage guidance
08 · Progress evaluation
Review averages, not single readings
Weigh consistently
Weigh under similar morning conditions, ideally after using the bathroom and before eating. Compare seven-day averages.
Allow for normal variation
Water, food, sodium, and digestion can move individual readings without reflecting tissue changes.
Review after two weeks
If your average is not rising, check whether you have followed the portions consistently. If your trend stays outside the target range, review calorie needs with a registered dietitian.
Disclaimer
This calculator provides general educational estimates for adults aged 18–80. It is not medical advice or a guarantee of muscle gain. It is not intended for pregnancy, breastfeeding, medical diets, or a history of disordered eating. Consult a registered dietitian or healthcare professional for individual advice. Nutrition values are approximate generic food values, not verified values for your brands; micronutrient adequacy is not assessed. Check food labels, preparation instructions, and allergens before following the plan.
Calculation and nutrition notes
Energy needs use the Mifflin-St Jeor equation with editable starting assumptions. The built-in ingredient table uses rounded representative values per 100 g. It is not a live USDA lookup or a brand-specific database. Calories use each ingredient’s energy value rather than being forced to equal 4/4/9 macro arithmetic; fiber and rounding can cause differences. Check your actual products against their labels or USDA FoodData Central. Body measurements use your selected units. Recipe quantities use grams for consistent weighing.
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