Calorie Meal Plans by Goal and Gender

Each plan below targets a specific calorie level, gender, and goal. The macros, sample meals, and portion sizes scale to land within ~10% of the daily protein, carb, and fat target. Swap any meal for one with similar macros without breaking the plan.

Reviewed by Andrew Menechian, Head of Fitness, FitCommitLast updated: May 2, 2026

Wave 1 Plans

Six anchor plans covering the most-searched calorie levels for fat loss in women and men. More dietary styles, meal counts, and intermittent-fasting variants ship in subsequent waves.

Female - Fat Loss

1,200 calorie meal plan

140g protein - 86g carbs - 33g fat

Female - Fat Loss

1,500 calorie meal plan

140g protein - 141g carbs - 42g fat

Female - Fat Loss

2,000 calorie meal plan

140g protein - 234g carbs - 56g fat

Male - Fat Loss

1,500 calorie meal plan

180g protein - 101g carbs - 42g fat

Male - Fat Loss

2,000 calorie meal plan

180g protein - 194g carbs - 56g fat

Male - Fat Loss

2,500 calorie meal plan

180g protein - 290g carbs - 69g fat

How These Plans Are Built

Macro engine first. Daily protein is anchored at 1g per pound of reference body weight for fat loss, scaling down for maintenance and muscle gain. Fat sits at 25-28% of total kcal. Carbs fill the remainder.
Meal library second. A shared library of breakfast, lunch, dinner, and snack templates is mixed to fit the day's macros. The mixer scales portions by 0.5x to 2x to land within tolerance.
Goal-aware scoring. Fat-loss pages penalize calorie overshoot. Muscle-gain pages forgive overshoot on calories and carbs. Maintenance pages run symmetric.
Coach review. Macro framework and meal templates are reviewed by Andrew Menechian before any update ships.

Sources

Track Your Actual Meals with FitCommit

Sample plans get you started. FitCommit AI food camera logs whatever you actually eat by photo, then matches it against your macro target. Free 1-month trial.

Try FitCommit Free

Calorie Meal Plans by Goal and Gender

Reviewed by Andrew Menechian, Head of Fitness, FitCommitLast updated: May 2, 2026

Wave 1 Plans

Six anchor plans covering the most-searched calorie levels for fat loss in women and men. More dietary styles, meal counts, and intermittent-fasting variants ship in subsequent waves.

Female - Fat Loss

How These Plans Are Built

Macro engine first. Daily protein is anchored at 1g per pound of reference body weight for fat loss, scaling down for maintenance and muscle gain. Fat sits at 25-28% of total kcal. Carbs fill the remainder.
Meal library second. A shared library of breakfast, lunch, dinner, and snack templates is mixed to fit the day's macros. The mixer scales portions by 0.5x to 2x to land within tolerance.
Goal-aware scoring. Fat-loss pages penalize calorie overshoot. Muscle-gain pages forgive overshoot on calories and carbs. Maintenance pages run symmetric.
Coach review. Macro framework and meal templates are reviewed by Andrew Menechian before any update ships.

Sources

Track Your Actual Meals with FitCommit

Sample plans get you started. FitCommit AI food camera logs whatever you actually eat by photo, then matches it against your macro target. Free 1-month trial.

Try FitCommit Free