AI Meal Planning for Muscle Gain
Plan higher-protein, higher-calorie weeks around published ranges for people who train with weights, with less manual macro math.
People who lift and want protein and calories planned for them.
Updated September 2026 · How Mealyno builds its plans
What this workflow improves
How the planning works
Set your weight, activity and goal, and Mealyno estimates your calories and writes the plan around them. For a week aimed at gaining, the target sits above your maintenance number. Each day is summed and compared with the target.
Higher targets mean bigger portions and more cooking, so the plan repeats anchor foods and lets the shopping list combine them.
What published guidance says about protein
The ISSN position stand suggests 1.4 to 2.0 g of protein per kg of body weight a day for exercising adults, and 20 to 40 g per meal. The protein calculator shows the range for your weight with the source beside it, and it does not go above 2.0 g per kg.
General information for healthy adults, not medical advice.
A setup for training weeks
Use a saved plan as a template. Repeat the week that worked, change one or two meals, and add a snack card when you need more. Prep the protein anchors twice a week, and assemble the rest fresh.
- Split protein over three to five meals instead of one large dinner.
- Log the meals you did not plan, so the day total stays honest.
- If you have kidney disease or another medical condition, ask your clinician before raising protein.
Where to start
Enter your weight in the protein calculator and note the range. Then open a high-protein plan close to your maintenance calories, read the day tables, and check that each meal carries a share of the protein. Save the week and prep the anchors.
Worked example: range and plan for a 100 kg lifter
A person who trains with weights and weighs 100 kg. The range is arithmetic on the published values.
| Item | Value |
|---|---|
| Daily protein range (1.4 to 2.0 g per kg) | 140 to 200 g |
| Per meal (about 0.25 g per kg) | about 25 g |
| Nearest free plan | 2,500 kcal high-protein |
| That plan's average protein | 193 g a day, 185 to 205 g |
| That average per kg at 100 kg | 1.9 g |
Whether 2,500 kcal is a surplus for you depends on your maintenance calories. The TDEE calculator gives that number.
Plans, calculators and articles
Questions
- How much protein should I eat to build muscle?
- Published guidance for people who train with weights is 1.4 to 2.0 g per kg of body weight a day. The protein calculator shows that range for your weight.
- Do I need protein powder?
- Not necessarily. Food can cover the range. Powder is a convenience that some people use to reach a meal target.
- Is 2,500 kcal enough for me?
- It depends on your size, activity and goal. The TDEE calculator estimates maintenance, and you decide how far above it to plan.
General information for healthy adults, not medical advice. Ask your doctor or a registered dietitian what is right for you.