TDEE & Meal Plan

This page provides general guidance on daily energy needs (TDEE) and meal planning to support your health and fitness goals. It is for informational purposes only and cannot provide personalised medical or dietary advice. Always consult a healthcare professional before making significant changes to your diet or nutrition plan. 

Please keep in mind that if you use the meal plan tool, it is strictly a guideline to help you plan. The actual calories and macronutrients will differ in foods depending on a variety of factors, so make sure to check the nutritional labels on the foods you buy and consume for a more accurate representation. The foods in the planner are based on common foods people may have available in their homes; thus, it is not suited for everyone. If you have any suggested improvements, please let me know via email.

Notes to planners

500 calories per day (3500 per week) is roughly equal to 454 grams (1 pound) of fat. This is different for everyone based on genetics, physical activity, macronutrient consumption, etc.

A 500-calorie deficit is the standard used for sustainable weight loss, but it is not appropriate for everyone. Consult with a healthcare professional if you are unsure.

The foods included in the meal plan builder are based on uncooked weight.