Work out omad calorie plan instantly with clear inputs, formula shown and shareable results.
Applies the chosen deficit to daily energy expenditure and places the whole allowance in one meal, with the protein target reserved first.
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
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
Protein absorption is not the limit, but muscle protein synthesis responds better to spread intake, so single-meal eating is not optimal for hypertrophy.
Anyone on glucose-lowering medication, pregnant women, adolescents and people with a history of disordered eating.