Generate a daily meal & macro split.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The Daily Meal Plan Calculator estimates your daily calorie target and splits it across the number of meals you eat. Enter your biological sex, age, weight, height, activity level and goal. It shows how to spread your intake through the day to support muscle gain, fat loss or maintenance.
You'll get a daily calorie target, the calories for each meal and the protein per meal. Use these figures as a starting point for planning what you eat. They're estimates and individual needs vary, so watch how your body responds and adjust your portions or food choices.
To act on the numbers, build your meals mostly from whole, unprocessed foods: lean proteins, complex carbohydrates and healthy fats. Keep it consistent from day to day. For help refining the plan, book a free guided tour of RPM Gym and talk it through with a coach.
It uses widely accepted formulas to estimate your daily energy expenditure and protein needs. That makes it a useful guide for most people, but metabolism and activity vary, so expect to adjust based on your progress.
It gives calorie and protein targets, not food lists, so choose foods that fit your restrictions (vegetarian or gluten-free, for example) while still meeting the numbers. Favor nutrient-dense options.
The per-meal figures are your daily totals divided by the meals you entered. If you eat more or fewer meals, make sure the day's total calories and protein still add up. The number of meals is flexible as long as the daily totals are consistent.
Every 4-6 weeks, or sooner if your weight, activity level or goal changes significantly. Your needs shift as your body changes, so rerunning the numbers keeps the plan current.
Yes. Bring your daily and per-meal figures to a free guided tour or a coaching conversation, and the team can help match them to your training in a realistic plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.