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 calories and protein for the week from your biological sex, age, weight, height, activity level and goal. It gives you a base for planning your eating for fat loss, muscle gain or maintenance. Use the figures as a starting point for your meal prep.
You'll see your estimated weekly calories, the daily figure behind them and your total protein in grams for the week. These are averages, and individual needs vary. For calories, staying within a 200-300 calorie range above or below the figure is reasonable, depending on how your body responds. For protein, spread the total evenly across your meals through the week to support muscle repair and growth.
Once you have your weekly totals, break them down into daily and per-meal targets, which makes grocery shopping and meal prep easier. Choose nutrient-dense foods so you hit your macros and get your micronutrients too. If you're not sure how to fine-tune the plan, book a free guided tour of RPM Gym and talk to a coach.
A tool that estimates your total weekly calorie and protein needs from your personal details and goal, giving you the basis for planning your eating around that goal.
They're estimates from established formulas. They're a sound starting point, but metabolism and activity vary between people, so you may need to adjust as you go.
No. It's a planning tool, not a substitute for professional medical or nutritional advice. For a personal dietary plan, especially if you have a health condition, consult a qualified nutritionist or dietitian.
Use them to plan your grocery list and meal prep. Divide the weekly totals by seven for daily targets, then split those across your meals, built mostly from whole, unprocessed foods.
Yes. Your weekly totals are a good starting point for a coaching conversation or a free guided tour, where the team can turn them into a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.