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Build your plan

Enter your details to get your daily calories and macros, a sample day in grams of local ingredients (weighed raw), and the GRAM meals that fit, ready to add to your box. Everything is calculated on this device; nothing is stored.

Also in effect: 18% body fat · 60 min strength · 0.5%/week · 3 meals/day. Change in Advanced.

Body
Activity
Goal
Before we start

Daily target

1,920kcal/day

  • 168gProtein · 2.1 g/kg · 35%
  • 192gCarbs · 40%
  • 53gFat · 0.65 g/kg · 25%
Resting burn
1,822
Daily burn
2,374
Lean mass
67.2 kg
Expected change
-0.41 kg/week

A sample day in portions

All weights are raw (before cooking). Change the protein or carb for any meal and the portions recalculate.

MealProteinCarbsVegOilkcalProteinCarbsFat
Meal 1215 g70 gdry · cooked ≈ 195 g150 g5 g599566412
Meal 2185 gcooked ≈ 145 g75 gdry · cooked ≈ 190 g150 g5 g55256659
Meal 3240 g275 g150 g0 g777566333
Total · Target 1,920 / 168 / 192 / 531,92716719353

Your GRAM week

The best-fitting trays, spread over the week. Swap any of them in your box afterwards.

≈ 640 kcal and 56 g protein per tray from GRAM

  • Mass Gainer
    54gProtein
    90gCarbs
    6gFat
    614Calories
    ₪39
    1
  • Mass Gainer
    53gProtein
    71gCarbs
    22gFat
    676Calories
    ₪42
    1
  • Mass Gainer
    62gProtein
    82gCarbs
    5gFat
    603Calories
    ₪38
    1
  • Mass Gainer
    46gProtein
    91gCarbs
    12gFat
    667Calories
    ₪50
    1
  • Mass Gainer
    44gProtein
    63gCarbs
    25gFat
    664Calories
    ₪48
    1

Full menu →

5 meals₪217 + delivery₪43 per tray

Save your plan

Copy your plan as text to keep or send on WhatsApp.

A one-page plan with the numbers, the day in grams and the trays. Your device's print dialog opens; choose Save as PDF.

How it's calculated
  1. Resting burn: Mifflin-St Jeor, or Katch-McArdle when body fat is given (370 + 21.6 × lean mass).
  2. Daily burn = resting burn × daily-life factor + training energy (net MET × weight × time, spread over 7 days).
  3. Cut/bulk: 7,700 kcal per kg at the chosen pace. Never below 1,200 kcal for women or 1,500 for men.
  4. Protein per kg by goal (or per kg of lean mass), fat as a share of calories (at least 0.6 g/kg), carbs fill the rest.
  5. Nutrition per 100 g raw from USDA FoodData Central, the same data GRAM's kitchen uses. Freekeh uses bulgur values (no USDA record).
  6. These are starting estimates. Review every two weeks against weight and measurements.

Figures are estimates and don't replace advice from a doctor or dietitian for medical conditions. FAQ

1,920 kcal/dayP 168 · C 192 · F 53