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OMAD Calorie Plan Calculator

Work out omad calorie plan instantly with clear inputs, formula shown and shareable results.

About OMAD Calorie Plan Calculator

Applies the chosen deficit to daily energy expenditure and places the whole allowance in one meal, with the protein target reserved first.

Formula

One meal a day plan

Meal calories = TDEE x (1 - deficit); protein grams = weight x g/kg; remaining calories = meal calories - protein grams x 4

Worked example

With the default values below, OMAD Calorie Plan Calculator returns Calories in the single meal of 2,040. Change any input above and every figure here is recalculated in your browser.

Inputs used

Total daily energy expenditureaccepts 900–6,000 kcal
2,400 kcal
Energy deficitaccepts 0–35
15
Weightaccepts 30–250 kg
75 kg
Protein targetaccepts 0.8–2.5 g/kg
1.8 g/kg

Results

Calories in the single meal
2,040 kcal
Protein to include
135.0 g
Calories left for fat and carbohydrate
1,500 kcal
Daily energy deficit
360 kcal

Step by step

  1. 1Values used
  2. 2One meal a day plan
  3. 3Calories in the single meal= 2,040 kcal
  4. 4Protein to include= 135.0 g
  5. 5Calories left for fat and carbohydrate= 1,500 kcal
  6. 6Daily energy deficit= 360 kcal

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

Can one meal hold enough protein?

Protein absorption is not the limit, but muscle protein synthesis responds better to spread intake, so single-meal eating is not optimal for hypertrophy.

Who should avoid it?

Anyone on glucose-lowering medication, pregnant women, adolescents and people with a history of disordered eating.

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