Planner
BMR & Macro
Foods (Supabase)
Add a new food into
food_items
. (Requires Supabase insert permissions / RLS policy.)
Add food
Refresh foods
Food name
kcal / 100g
P / 100g
C / 100g
F / 100g
piece_g (optional)
unit_label (optional)
base_unit (optional)
Add food to Supabase
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Saved Plans
Save Plan
Saved plans…
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Meals are generated using foods from Supabase (
food_items
) only.
Client Information
Name
Age
Height (cm)
Weight (kg)
Gender
Male
Female
Activity Level
Sedentary (little/no exercise)
Light activity (1–3 days/week)
Moderate activity (3–5 days/week)
Very active (6–7 days/week)
Extremely active (2×/day, intense)
Calculate BMR & Macros
Mifflin–St Jeor • Default macro split 30/40/30 (P/C/F).
Results
Basic Metrics
BMR
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TDEE
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How to read the plan:
You can edit foods directly inside each meal. Totals update live without reloading the meal cards.
Custom Calorie Goals
Weight Loss Calories
Weight Gain Calories
Update
Recalculate
Tip: the meal generator tries to match the target within a small tolerance.
Calorie & Macro Breakdown
Meal Plan
Download PDF
Add extra snack
Remove extra snack
Human-friendly guide:
Follow meal order: Breakfast → Lunch → Dinner → Snack.
If you swap foods, keep similar category (protein ↔ protein, carb ↔ carb, fat ↔ fat).
Use a kitchen scale for gram items; for eggs/toast use pieces.