Calorie Meal Plans
Daily meal plans by calorie target — 1200, 1500, 1800, 2000, 2500, 3000 kcal — plus diet-type variants (general, high-protein, keto, vegetarian, Mediterranean). Every meal includes macros and is grounded in peer-reviewed nutrition research (Morton 2018, Helms 2014, PREDIMED 2013).
1200 calorie plans
1500 calorie plans
1800 calorie plans
2000 calorie plans
2500 calorie plans
3000 calorie plans
How to choose the right calorie level
Use the TDEE Calculator to find your maintenance. For fat loss, eat 15-25% below maintenance (Helms 2014). For muscle gain, eat 200-400 kcal above maintenance. For maintenance, eat at TDEE. Match the meal plan calorie level closest to your target.
- 1200 kcal — aggressive cut for smaller adults (under 65kg)
- 1500 kcal — standard cut for most 65-80kg adults
- 1800 kcal — moderate cut for 75-95kg adults or smaller deficits
- 2000 kcal — FDA label standard; maintenance for moderate-activity adults
- 2500 kcal — maintenance for tall/active or lean bulk for smaller adults
- 3000 kcal — athletes during muscle gain phases, very active adults
Track it
Stop estimating. Start tracking.
CalEye reads calories, protein, carbs, and fat from a photo of your plate — no barcode, no manual entry. Free on iOS.
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