Your full week of meals,
built in one click

To build muscle you need a calorie surplus — typically 200–400 kcal above your TDEE — with enough protein to support growth (around 1.6–2.2 g per kg of body weight). GainsMeal calculates your TDEE automatically from your weight, height, age, and activity level, then sets your macro targets for your goal. You just enter your stats and pick 'Bulk'.

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise and daily activity. It's the foundation of any diet: eat below it to cut, above it to bulk, and at it to maintain. GainsMeal calculates your TDEE using the Mifflin-St Jeor equation adjusted for your activity level.

A moderate deficit of 300–500 kcal below your TDEE combined with high protein intake (1.8–2.2 g per kg) is the most effective approach for losing fat while preserving muscle. GainsMeal sets this up automatically when you select the 'Cut' goal, and builds a meal plan that hits your calorie and protein targets every day.

Yes. GainsMeal supports all four goals: Bulk, Cut, Maintain, and Recomposition. Each goal sets different calorie and macro targets. You can switch between goals any time and regenerate your meal plan instantly — your recipes and ingredients library stays intact.

Absolutely. After generating your plan you can swap any individual meal slot manually or ask the AI to suggest a better-fitting replacement for a specific day. You can also edit serving sizes, add meals from your own recipe library, or remove meals entirely.

Under 10 seconds. Click 'Generate', and GainsMeal builds 21 meals — breakfast, lunch, and dinner for 7 days — all calibrated to your macro targets. You can regenerate the entire plan or swap individual slots as many times as you want.