What "hitting your macros" actually looks like
One generated day for a 2,100 kcal / 180g protein target. Every number is real — here is how close the plan lands:
Precision, not a guess
Real nutrition data
Every ingredient is scored against a real nutrition database, not estimated by a language model. The numbers you see are the numbers on the plate.
Portion-scaled to your targets
The generator scales portions and swaps dishes until the day lands within ±5% of your calories and ±10% of your protein — the tolerance someone who weighs their food actually cares about.
Chef-vetted and cookable
Meals come from a whitelist a chef signed off on, so you get food you would actually cook — no raw-macro hacks like plain egg whites to force the numbers.
A meal plan generator based on your macros — not a template
Static meal-plan templates give everyone the same fixed menu, regardless of the numbers they need to hit. This generator solves against your calorie and protein targets in real time, scaling portions and swapping dishes until the day fits. Change your targets and it builds a different plan around them instead of recycling a preset package.
Where to set your numbers
Not sure what to enter? Here is roughly where lifters set calories and protein for each goal. Enter yours and the generator hits them.
Cutting
About 500 kcal below maintenance, protein kept high (1.8–2.2g per kg of bodyweight) so you hold muscle while you lose fat.
Maintenance
Around your daily energy expenditure, protein 1.6–2g per kg. Good for body recomposition or holding steady.
Bulking
About 300–500 kcal above maintenance, protein 1.6–2.2g per kg, to add size while limiting fat gain.
What is a macro meal plan?
A macro meal plan is a set of meals built to hit specific macronutrient targets — the grams of protein, carbs and fat, and the calories they add up to, you are aiming for that day. If you are cutting, bulking, or just eating to a number, the hard part is not knowing your targets — it is assembling real meals that land on them without spending an hour in a spreadsheet. That is what this macro meal plan generator does: enter your calorie and protein goal and it returns a day of real, cookable meals that hit the target, with a grocery list to shop from.
Macro meal plan questions
How accurate are the macros?
Each generated day lands within about ±5% of your calorie target and ±10% of your protein target, calculated from real nutrition data. We show the target and the actual numbers side by side so you can check, and we label plans as estimates — always verify ingredients if you weigh precisely.
Do I need to know my macros first?
Ideally yes — enter your calorie and protein targets directly. If you do not know them, the built-in estimator works them out from your body stats and goal (cut, maintain, or bulk).
Does it cover carbs and fat too?
Yes. You set calories and protein as the primary targets, and the plan reports the full breakdown — protein, carbs and fat — for the day so you see the whole macro split.
Is it free?
You get a full day generated free, no login. Unlocking the full 7-day plan with unlimited re-rolls and the complete grocery list is the paid upgrade.
Can I use it for cutting and bulking?
Yes. Enter a lower calorie target with high protein for cutting, or a higher calorie target for bulking — the generator hits whatever numbers you set.
Is this a meal plan generator based on macros?
Yes. Enter your calorie and protein targets, and the engine searches real nutrition data to solve a full day of cookable meals. It scales portions and swaps dishes until calories land within ±5% and protein within ±10%, then reports the complete macro breakdown and grocery list so you can see exactly how the plan matches the numbers you entered.
What's a macronutrient meal plan generator?
A macronutrient meal plan generator builds meals around measurable protein, carbohydrate, and fat targets rather than serving a fixed menu. This tool does exactly that: it uses your calorie and protein goals to solve real recipes, then shows the full nutrient breakdown for the day so you can see how every meal contributes.
Need a broader goal- and preference-led planner? Try the Diet Plan Generator