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Discover Your Daily Calorie Burn and Generate a FREE 7 Day Meal Plan
Calculate your TDEE, BMR, BMI, and Ideal Weight — all in one quick step!
100% FREE
No signup required
Instant Results
How 7DayPlates Works
Get your personalized 7-day meal plan in just 4 simple steps. From calculating your metabolic needs to receiving custom meal recommendations.
1
Calculate Your Stats
Enter your age, gender, height, weight, and activity level to calculate your BMR, TDEE, BMI, Calorie needs
Start Calculator⏱️ <1 minutes
2
View Your Results
See your personalized calorie needs and metabolic data with detailed breakdowns and recommendations
⏱️ View instantly
3
Set Your Goals
Choose your goal (lose, maintain, or gain weight), select diet type, and customize macro splits
⏱️ <1 minute
4
Get Your Meal Plan
Receive a complete 7-day meal plan tailored to your goals, dietary preferences, and calorie needs
⏱️ Generated instantly
Complete your personalized meal plan in just a few minutes
Ready to Transform Your Nutrition?
Start Your Journey Now →📊 Your Personalized Results Preview
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This is what your personalized results will look like after completing the calculator!
🎯 Goal Setting & Customization Preview
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After getting your results, you’ll customize your goals, diet preferences, and macro targets!
🍽️ Your 7-Day Meal Plan Preview
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This is an example of the complete 7-day meal plan you’ll receive!
Why Choose 7DayPlates?
Explore powerful features that make your meal planning easy, personal, and effective.
Personalized Menus
Weekly plans tailored specifically for your goals, preferences, and dietary needs.
Diverse Diet Options
Supports Standard, Vegetarian, Vegan, Keto, Carnivore, and Pescatarian diets.
Smart Grocery Lists
Every meal plan generates a clean, categorized grocery list to simplify shopping.
Elaborate Food Database
Powered by 185+ carefully curated foods from USDA and verified sources.
FREE PDF Downloads
Download your full meal plan and personal stats — no signup required.
Save & Track Your Plans
Create a free account to store, revisit, and reuse your favorite meal plans.
Blog
Explore expert tips, nutritious recipes, and the latest trends in meal planning designed to empower your healthy lifestyle.
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Mixed Berry Bowl
Ingredients Instructions Nutrition Information (per 1 cup serving) Tips
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Stir-Fry Vegetables
Ingredients Instructions Nutrition Information (per 1 cup serving) Tips
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Garden Salad Mix
Ingredients Instructions Nutrition Information (per 1 cup serving) Tips