TDEE Meal Planner
Turn your total daily energy expenditure into a six-group daily eating plan that feels more practical to follow.
What is TDEE?
TDEE means Total Daily Energy Expenditure. It is the rough amount of energy you burn across a full day from basic metabolism, everyday movement, and exercise.
If you do not already know your TDEE, use the TDEE calculator first and then come back here to turn it into a food split.
How to use the result
This page gives a practical eating structure, not a strict medical prescription. It works best when paired with body-weight trend, protein intake, training recovery, and hunger signals.
Each food group shows both servings and approximate grams so the output feels closer to shopping, meal prep, and real daily eating.
FAQ
Can I use it without a TDEE estimate?
It is better to estimate your TDEE first instead of guessing. That makes the food split more useful.
Why are the gram targets only approximate?
Food water content, cooked weight, and brand differences vary a lot, so these amounts are meant for planning rather than precision dieting.
What if the result does not match how I usually eat?
Run it as a starting point for 2 to 3 weeks, then adjust slowly using body weight, waist size, training quality, and appetite.