AI Meal Planning for Weight Loss
Calorie-aware plans built around a target you can check, with protein in every meal and a shopping list that follows the week.
Adults who want a structured plan for eating less, without guesswork.
Updated September 2026 · How Mealyno builds its plans
What this workflow improves
How the planning works
Mealyno estimates your daily calories with the Mifflin-St Jeor equation, then moves the number for your goal. It writes the days around that target, checks each day's total against it, and gives you a shopping list.
The numbers are visible. You can see the target, the meals and the totals, which is more useful than a plan you have to trust.
Why protein comes into it
Published guidance for weight reduction suggests 1.2 to 1.6 g of protein per kg of body weight. Spreading it across meals is a common approach when you are eating less. The free high-protein plans are built with that in mind, and the protein calculator shows the range with sources.
General information for healthy adults, not medical advice. The advisory is guideline synthesis and expert opinion.
A setup that tends to last
Start with three days and repeat what works. Save a plan you liked, reuse its shopping list, and regenerate only the meals that bored you. When you eat outside the plan, log it by barcode or photo and let the day total tell you where you stand.
- Pick the calorie level the calculator gives you instead of a round number.
- Choose meals you would cook on a tired Tuesday.
- Treat one flexible meal a week as part of the plan.
Where to start
Run the calorie calculator once, write the number down, and open the nearest plan. Read the week before you commit to it. If the meals look like food you would cook, save it and use the shopping list. If not, change the diet type or the calorie level and read again.
Worked example: from equation to plan
A 35-year-old woman, 168 cm, 68 kg, lightly active. The steps are the ones the calorie calculator shows.
| Step | Value |
|---|---|
| Resting energy (Mifflin-St Jeor) | 1,394 kcal |
| Maintenance (x 1.375, light activity) | 1,917 kcal |
| Example target, 400 kcal below maintenance | 1,517 kcal |
| Nearest free plan | 1,500 kcal high-protein |
| That plan's average protein | 132 g a day, 120 to 141 g |
The 400 kcal gap is an example. It is not a recommendation. Someone else might choose a smaller gap or none. The calculator lets you set your own, and a doctor or dietitian can tell you what suits you.
Plans, calculators and articles
- 1500 kcal high-protein meal planThe plan used in the example
- 1600 kcal low-carb meal planA different diet type at a similar level
- Calorie calculatorRun the steps with your own numbers
- Protein calculatorA published range for your weight
- AI Meal Planning for Muscle Gain
- Meal Planning for Busy Professionals
- Meal Planning for Families
Questions
- How many calories should I eat to lose weight?
- It depends on you. The calorie calculator estimates maintenance from your body and activity, and you choose how far below it to go. A doctor or a registered dietitian can advise on that choice.
- Does a dietitian review the meal plans?
- No. Plans are generated from published formulas and checked by a numeric gate. They are general information for healthy adults, not medical advice.
- Can I plan around foods I do not eat?
- Yes. List foods to avoid and allergies in your profile, and choose a diet type such as vegetarian, vegan or gluten-free.
General information for healthy adults, not medical advice. Ask your doctor or a registered dietitian what is right for you.