See your weekly calorie & protein totals.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This Weekly Meal Plan Calculator estimates your total weekly calorie and protein needs based on your biological sex, age, weight, height, activity level, and fitness goal. It provides a foundational understanding for planning your nutrition, whether you're aiming for fat loss, muscle gain, or maintenance. Use these figures as a starting point to tailor your meal preparations effectively.
The calculator provides your estimated weekly calorie intake and total protein in grams. These numbers are averages; individual needs can vary. For calories, aim to stay within a 200-300 calorie range above or below the recommendation, depending on your body's response. For protein, consistency is key – distribute your total protein intake evenly across your meals throughout the week to support muscle repair and growth.
Once you have your weekly totals, break them down into daily and per-meal targets. This makes grocery shopping and meal prepping more manageable. Focus on nutrient-dense foods to meet your macros while ensuring micronutrient intake. If you're unsure how to optimize your plan, consider a free guided tour of RPM Gym to explore how our facilities and expert trainers can support your nutritional and fitness journey.
It's a tool that estimates your total weekly calorie and protein requirements based on your personal data and fitness goals. It helps you understand the nutritional foundation needed for your objectives.
The results are estimates based on scientific formulas. They provide a strong starting point, but individual metabolism and activity variations mean personal adjustments may be necessary for optimal results.
No, it's a planning tool, not a substitute for professional medical or nutritional advice. For personalized dietary plans, especially with health conditions, consult a qualified nutritionist or dietitian.
Use these numbers to plan your grocery list and meal prep. Divide the weekly totals by seven to get daily targets, then distribute those across your meals. Focus on whole, unprocessed foods.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.