Your Meal Plan

Male

Female

Age: 25

Height: 180cm

Weight: 80kg

Walking: 2 hours per week

Cardio: 1 hour per week

Healthy Meal Plans

Meal plan to gain weight

Macronutrients: 30% of calories coming from carbohydrates, 30% from fat, and 40% from protein. It also has some fibers.

3500 cal

Meal to maintain weight

Macronutrients: 55% of calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has about 34 grams of fiber.

2250 cal

Meal to lose weight

Macronutrients: 45–65% of calories coming from carbohydrates, 20–35% from fat, and 10–35% from protein + fiber.

1900 cal