AI coach · meal plan
The AI coach calculates your calories and macros from your profile and how often you train, then writes your meals: training days and rest days, two options for each meal, plus a weekly shopping list.
The meal plan comes with the training program in the PlanSports subscription: 29 lei a month, the first 7 days free.
Get your free program and plan See the example plan ↓ I have an account
The same steps for everyone; only your data differ.
How many calories your body burns at rest, with the Harris-Benedict formula, from sex, age, height and weight.
Basal metabolism is multiplied by a factor based on how many sessions you do per week (table below).
Weight loss takes off 500 kcal a day, muscle gain adds 300, strength 200. After 60, the changes are smaller.
Has 10% fewer calories for weight loss and 15% fewer for the other goals; mostly carbs go down.
Spread across meals, to keep muscle while losing weight. After 60, at most 1.8 g per kilo; after 70, at most 1.6 g.
As many meals a day as you want, by what you eat (everything, vegetarian, vegan), without your allergies or the foods you don't want, within your budget.
| Sessions per week | Factor |
|---|---|
| 0–1 | × 1.2 |
| 2–3 | × 1.375 |
| 4–5 | × 1.55 |
| 6 | × 1.725 |
| 7 or more | × 1.9 |
| Goal | Calories per day | After 60 |
|---|---|---|
| Weight loss | −500 kcal | −300 kcal |
| Muscle gain | +300 kcal | +200 kcal |
| Strength | +200 kcal | +150 kcal |
| General fitness | 0 | 0 |
500 kcal a day is about half a kilo a week, without big hunger or fatigue in training.
+300 kcal a day: about 1–2 kg a month at first, mostly muscle if you train with weights.
+200 kcal a day: you get stronger without gaining much weight (important in weight-class sports).
No deficit and no surplus: your weight stays the same.
You have tried the food and drinks of competition day before, in training.
Real example
The plan below was generated in the app on 20 octubre 2026, together with the training program, for this profile. Weight and measurements were removed. The meals are in Romanian, as the app generated them.
| Training day | Rest day | |
|---|---|---|
| Calories | 1820 kcal | 1640 kcal |
| Protein | 150 g | 140 g |
| Carbs | 185 g | 130 g |
| Fat | 52 g | 62 g |
| Meals | 3 meals + pre- and post-workout | 3 meals |
On the rest day calories drop by 180 kcal, mostly from carbs (from 185 to 130 g); protein stays about the same.
Opțiunea A
P 30 g · C 40 g · F 14 g
Opțiunea B
P 28 g · C 45 g · F 12 g
Opțiunea A
P 40 g · C 50 g · F 14 g
Opțiunea B
P 38 g · C 48 g · F 13 g
Opțiunea A
P 36 g · C 42 g · F 12 g
Opțiunea B
P 38 g · C 40 g · F 14 g
P 18 g · C 30 g · F 2 g
P 25 g · C 28 g · F 2 g
Opțiunea A
P 32 g · C 22 g · F 24 g
Opțiunea B
P 30 g · C 30 g · F 20 g
Opțiunea A
P 50 g · C 42 g · F 26 g
Opțiunea B
P 38 g · C 42 g · F 26 g
Opțiunea A
P 55 g · C 30 g · F 28 g
Opțiunea B
P 58 g · C 28 g · F 24 g
All ingredients from both kinds of day, added up for a week and grouped by aisle.
Program real generat în aplicație; datele personale (greutate, măsurători) și suplimentele au fost scoase. Săptămâna 1 din program, planul de masă pentru ambele tipuri de zi și lista de cumpărături întreagă.
The app knows whether today is a training or a rest day and shows the right meals.
Log water and weight; see the trend on a chart, next to your workouts.
When you generate a new program (after 4 weeks, a new goal, a new place to train), the meal plan is rebuilt from your data at that time.
The meal plan is indicative and does not replace a doctor or dietitian. If you have diabetes, heart or kidney disease, are pregnant or breastfeeding, talk to your doctor first. Allergies and conditions are used only with your consent and stored encrypted.
Calories and macros (protein, carbs, fat) for training days and rest days, the day's meals with two options and grams written down, pre- and post-workout meals, water needs and a weekly shopping list.
From basal metabolism (Harris-Benedict formula, from sex, age, height and weight), multiplied by an activity factor based on weekly sessions, then adjusted for the goal: −500 kcal for weight loss, +300 for muscle gain, +200 for strength. After 60 the adjustments are smaller.
Enough to keep or build muscle, spread across meals. For safety, after 60 the plan stays at or below 1.8 g per kilo, and after 70 at or below 1.6 g per kilo.
Because you burn less. The rest day has 10–15% fewer calories, mostly from carbs, while protein stays about the same so muscles recover.
Yes. You choose what you eat (everything, vegetarian, vegan), meals per day, budget, allergies and foods you don't want; the plan leaves them out.
No. It is generated by the AI coach using the rules above, with indicative values. For medical conditions, talk to your doctor or a dietitian first.
It comes with the 4-week training program in the PlanSports subscription: 29 lei a month per account, with the first 7 days free.
Get your free program and plan The training program from the same example Training programs by sport
