Built on published guidelines: Dietary Guidelines for Americans · ACSM · ISSN position stands · NIH ODS · USDA FoodData Central · PAR-Q+
Education only. Not medical advice. Confirm with your clinician.
Questions
How does the meal plan builder work?
You answer up to 14 short questions. A transparent rules engine estimates your calories with the Mifflin–St Jeor equation, sets protein, carbs and fat from published guidelines, then builds 7 days of meals from a library of whole-food recipes that respect your eating pattern, allergies, dislikes, budget and cooking time.
Is it really free and private?
Yes. It runs entirely in your browser. Your answers and plan are saved only on your device. Nothing is sent to us unless you choose to.
Where do the nutrition numbers come from?
Every recipe’s calories and macros are calculated from USDA FoodData Central (SR Legacy) values for each ingredient, by weight.
Will it put me on a very low-calorie diet?
No. It never plans below 1,200 kcal for women or 1,500 kcal for men (or if you prefer not to say), and never more than 20% below your estimated maintenance.
Does it replace a doctor or dietitian?
No. It is education built on public guidelines. If you are pregnant, under 18, take diabetes medication, have kidney disease or a history of an eating disorder, it points you to your clinician instead of giving numbers.