1800 calories a day is a common target for steady fat loss in many women and a maintenance level for smaller or less active people. The hard part is making 1800 calories feel like enough food.
MacroPlate checks whether 1800 is right for you, then spreads it across filling, high-protein meals with the macros listed for each one.
Your macros and Day 1 are free. No account needed.
A real plan made by MacroPlate for a 34-year-old woman, lightly active, losing fat. Yours will be built from your own stats and preferences.
Using the Mifflin-St Jeor equation, your resting needs are about 1,510 kcal. With a light activity level, that gives a maintenance estimate of about 2,080 kcal. I applied a modest deficit of about 20% for steady fat loss. Protein is set high at about 1.7 g/kg to protect muscle and keep you full, and the rest is split between carbs and healthy fats.
Soak the oats in a splash of water or milk overnight, or microwave for 1 minute. Layer with the yogurt, blueberries, almonds and cinnamon. This can be made in jars for grab-and-go mornings.
Season the chicken with cumin, chili powder and salt, then bake or pan-sear in batches. Assemble the bowls with rice, beans and chicken, and add the avocado and lettuce fresh when serving.
Slice the apple and serve with the peanut butter for dipping. Pack it in a small container to take with you.
Roast the potatoes with the olive oil at 220°C (425°F) for 15 minutes. Add the salmon and broccoli to the pan and roast 12 to 15 minutes more. Finish with a squeeze of lemon.
Get your own targets, a full week of meals, and a combined shopping list.
For many people, yes, but it depends on your size and activity. The planner estimates your own daily needs and sets a sensible deficit rather than a one-size number.
Plans for fat loss prioritize protein to help you stay full and keep muscle, usually 120 to 150 g a day depending on your weight.