Free · No signup · No email
Answer a few questions and get a full day of eating built around your calories and macros — breakfast, lunch, snack and dinner, with dishes you can swap.
Short answer
This free meal plan generator works out your daily calories with the Mifflin-St Jeor equation and your activity level, sets a capped deficit or surplus for your goal, splits the day into four meals (25 / 30 / 25 / 20%) and picks three dishes for each meal that fit its calorie budget. No signup, nothing stored.
Example diet plan
All cuisines · Lose weight
3 meals + optional snack
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One serving of each dish.
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayKeep your plan up to date in the app
SlimAI Calorie Tracker builds your daily plan from your profile, lets you log each meal in seconds and recalculates your numbers when your weight changes.
3-day free trial · Cancel anytime · No card charged during trial
Sex, age, height and weight. Metric or imperial.
Lose, maintain or gain, at a pace you can keep.
Diet, cuisine, cooking time and any health conditions.
Calories, macros and three dishes per meal. Swap any of them.
The generator uses the same rules as the SlimAI Calorie Tracker app. Every number below is what the tool actually computes.
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)Mifflin-St Jeor, then × activity: sedentary 1.2, light activity 1.375, moderate activity 1.55, very active 1.725, super active 1.9.
Lose: −550 / −800 / −1,000 kcal · Gain: +250 / +500 / +750 kcalRelaxed, Steady and Power Up. A deficit never exceeds 35% of maintenance or 1,000 kcal; with a health condition the cap drops to 750 kcal (550 kcal for kidney disease, hypothyroidism, pregnancy or breastfeeding), and the three paces scale inside it.
Default 30% protein / 45% carbs / 25% fatEctomorph 25 / 55 / 20, endomorph 35 / 35 / 30. Diabetes or PCOS: 40% protein / 25% carbs / 35% fat. Heart disease: 30% protein / 35% carbs / 35% fat. Kidney disease: 25% protein / 45% carbs / 30% fat.
Breakfast 25% · Lunch 30% · Snack 25% · Dinner 20%Each budget gets the dishes that fit it (up to 5% over), scored 0–100 on calories, protein density, sugar, saturated fat and whole foods, adjusted for your goal and conditions.
A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
It calculates your maintenance calories (Mifflin-St Jeor × activity), applies a capped deficit or surplus for your goal and pace, sets your protein, carbs and fat, then splits the day into breakfast (25%), lunch (30%), snack (25%) and dinner (20%) and picks three dishes for each meal that fit its budget.
It is free and there is no signup, no email and no account. Nothing you enter is stored: the plan is built on our server for that one request and sent back to your browser.
Yes, but a chatbot only knows the numbers you give it, and its calorie counts are estimates it writes out. This generator computes your target from your body and activity, caps the deficit, and picks dishes whose calories and macros are stored per serving.
No. It is rules-based: the same inputs give the same calories and macros every time, and the dishes are picked by a fit score, not generated. That makes the plan predictable and easy to check.
Yes. Choose Vegetarian, Vegan, Keto, Mediterranean or Paleo in the last step. You can also choose a cuisine and a maximum cooking time (15 or 45 minutes).
The plan uses a gentler deficit and, for diabetes, PCOS, heart disease or kidney disease, a different macro split, and it lowers the score of dishes high in sugar, sodium or potassium where that matters. It is general guidance, not medical advice — check with your doctor.
Your maintenance calories minus a deficit: 550, 800 or 1,000 kcal a day depending on pace, never more than 35% of maintenance. Most women should not go below 1,200 kcal and most men below 1,500 kcal without medical supervision; the generator warns you if your target is lower.
SlimAI Calorie Tracker builds the same kind of daily plan in the app from your profile, and lets you log meals, swap dishes and keep your numbers up to date as your weight changes.
General guidance for healthy adults, not medical advice. See our disclaimer.
Log any meal, any way. Get instant calories and macros. Build the habit that sticks.
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