Generic 1200 calorie plans leave most women hungry and tired. A better plan starts from your actual height, weight, age, and activity and sets a moderate deficit you can keep up.
MacroPlate does that math for you, then fills the day with high-protein meals that keep you full.
Your macros and Day 1 are free. No account needed.
A real plan made by MacroPlate for a 38-year-old woman, moderately active, losing fat. Yours will be built from your own stats and preferences.
Using the Mifflin-St Jeor equation (no body-fat percentage was given), your resting needs come to about 1,410 kcal. With moderate activity, that gives a maintenance level of roughly 2,180 kcal. A modest ~20% deficit brings you to about 1,750 kcal for steady fat loss, with higher protein (about 1.75 g/kg) to protect muscle and keep you full.
Soak the oats in a splash of water or milk for 10 minutes, or microwave for 1 minute and cool. Layer with yogurt, berries, and almonds, then drizzle with honey and cinnamon. Makes a good grab-and-go jar.
Season the chicken with cumin and paprika and cook in the olive oil until done through. Build the bowl over rice and beans, then top with salsa, romaine, and avocado. Batch-cook the chicken and rice for the next few days.
Roast the sweet potato at 220°C (425°F) for 15 minutes. Add the broccoli and salmon, seasoned with garlic, salt, and pepper, and roast 12 to 15 minutes more. Finish with a squeeze of lemon.
Slice the apple and pack it with the cheese stick for an easy snack on the go.
Get your own targets, a full week of meals, and a combined shopping list.
It varies a lot by size and activity. The planner estimates your daily burn and sets a deficit of roughly 15 to 25 percent, which is usually sustainable.
No. Every meal already has its calories and macros worked out. Just cook what's on the plan.