Meal Plan Generator
Calculate your calories and macros, generate a meal plan and explore recipes and foods.
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Frequently asked questions
Is the meal plan generator really free?
Yes. You generate, edit and download the plan as a PDF without paying and without an account. The site is funded by clearly labelled ads.
How are calories and macros calculated?
We use the Mifflin-St Jeor equation (or Katch-McArdle if you enter body fat) multiplied by your activity level and adjusted to your goal, with safety limits. Protein is set per kg of body weight; fat and carbs make up the rest.
Does it work for vegetarian, vegan or allergy-friendly diets?
Yes. Pick your diet and mark allergies and foods you dislike; the plan only uses compatible foods, and every swap keeps the meal's macros.
Can I swap foods and meals?
Yes. Every food has equivalent swaps, portions adjust to keep you on target, and you can generate a new combination at any time.
Is there a 100% free diet app?
Yes: Kinyvo builds your menu with calories and macros for free, with no paid tier and no sign-up. It works in your phone's browser like an app and you can add it to your home screen.
How is this different from MyFitnessPal or Cronometer?
They are diaries for logging what you eat; Kinyvo builds a ready-made menu for you to follow. The two types complement each other — see the full comparison on the alternatives page.