2. Your calorie budget
Estimated maintenancekcal/day
Goal averagekcal/day
Monday–Fridaykcal/day
Saturday–Sundaykcal/day
Weekly budget: kcal
How is this estimated?
Mifflin–St Jeor estimates resting calorie needs. A provisional activity factor uses steps and exercise days; this is a rough heuristic, not a validated individual activity measurement. Goal adjustments are −15%, 0%, or +5%. Weekend days are up to 300 kcal above the goal average, offset across weekdays. Your target weight provides direction but does not affect the initial calorie calculation.
Check your weight trend, energy, hunger and training over 2–4 weeks and adjust appropriately.
3. Generate my meal plan
Weekday and weekend meal examples using listed food portions from the Singapore database.
Check ingredients, allergens and preparation methods when purchasing food. Use halal-certified meat and verify sauces, stocks and cooking fats; the nutrition database does not certify halal status.
4. Calories and macros
Generate a meal plan to view its nutritional totals.
These are estimated totals for the example meals, not personalised macro prescriptions.