Your Personalized
Balanced Diet for
Weight Loss
Get a science-based meal plan tailored to your body, goals, and lifestyle — in 2 minutes. Based on the same formulas used by registered dietitians.
No credit card · Ready in 2 min
2 min
to generate your plan
6
meals per day included
WHO
standard formulas
$0
to get started, forever
Everything you need. Nothing you don't.
No complicated apps, no generic plans. NutriPlan calculates exactly what your body needs.
Science-based calculations
BMR, TDEE, and daily deficit calculated using formulas from peer-reviewed medical journals.
6 balanced meals per day
Breakfast, lunch, dinner, and 3 snacks — portioned to hit your exact caloric and macro targets.
Auto shopping list
Weekly and monthly shopping lists organized by category. Ready to print or save as PDF.
Progress timeline
Week-by-week projected weight loss chart with milestone markers and check-in tracking.
Exercise recommendations
Personalized exercise suggestions based on your current activity level and goals.
Export to PDF
Download your full meal plan and shopping list as a clean, printable PDF anytime.
See inside the platform
A complete dashboard — meal plan, shopping list, progress timeline, and exercise guide — all in one place.
Nathan's Meal Plan
Generated June 1, 2026 · Goal: 80 kg in 60 days
BMR
1,847
kcal/day
TDEE
2,539
kcal/day
Target
1,650
kcal/day
Daily Deficit
889
kcal/day
Breakfast
Greek yogurt with berries & granola
342 kcal
P: 18g · C: 45g · F: 8g
Morning Snack
1 medium apple + 15g almonds
168 kcal
P: 4g · C: 22g · F: 9g
Lunch
Grilled chicken breast with quinoa & salad
485 kcal
P: 42g · C: 48g · F: 12g
+ 3 more meals · Total: 1,650 kcal/day
🛒 Weekly Shopping List
+ 14 more items
📈 Weight Projection
−0.9 kg/week projected
💪 Recommended Activities
Brisk Walking
30 min · 3×/week
Cycling
20 min · 2×/week
Strength Training
40 min · 2×/week
How it works
Tell us about yourself
Enter your height, weight, goal, and activity level. Takes under 2 minutes.
Get your personalized plan
Our engine calculates your BMR, TDEE, and macro targets — then generates your 6-meal daily plan.
Track & adjust
Log weekly weigh-ins, compare actual vs projected, and regenerate as you reach milestones.
Real results from real people
Thousands are reaching their goals with NutriPlan.
"I lost 7 kg in 8 weeks just by following the meal plan. The shopping list made it so easy — I stopped buying random stuff and started eating with a purpose."
Sarah M.
Lost 7 kg in 8 weeks
"Finally a plan that actually calculates MY numbers. The TDEE calculator alone is worth it. I've tried 4 different apps and NutriPlan is the only one that feels truly personalized."
James T.
Lost 12 kg in 14 weeks
"The progress timeline is incredible. Seeing my projected weight week by week keeps me motivated. I'm on week 5 and right on track. The plan just works."
Ana R.
On track for −10 kg goal
Built on peer-reviewed nutrition science
Your BMR is calculated using the Mifflin-St Jeor equation (Am J Clin Nutr, 1990). Caloric deficit based on the Wishnofsky Rule. BMI classified by WHO standards.
Read the scienceSimple, transparent pricing
Start free. Upgrade only when you're ready.
Free
$0
forever
- 1 personalized meal plan
- 6 meals/day with exact portions
- Full 4-tab dashboard
- Progress timeline
- Exercise recommendations
Pro
$4.92
/mo
billed $59/year · or $9.99/month
- Everything in Free
- PDF export — meal plan & shopping list
- Monthly shopping list with quantities
- Unlimited weekly check-ins
- Unlimited plan regeneration
- Priority support
No credit card until trial ends
Ready to start eating better?
Generate your personalized meal plan in 2 minutes. Free forever.
Generate My Free Meal Plan