Wise Way Meal Plan Calculator | WiseWorld.fit
Meal Plan Calculator
The Wise Way — Personalized Nutrition

Your Plan.
Your Numbers.

Protein anchored to your bodyweight. Carbs and fats built around your goal. Exact gram targets for every meal.

Ectomorph Fast metabolism · struggles to gain · high carb tolerance
Mesomorph Naturally athletic · balanced response · most flexible
Endomorph Slower metabolism · carb-sensitive · needs high protein
1,500calories
1,750calories
2,000calories
2,250calories
2,500calories
3,000calories
3,250calories
3,500calories
4,000calories
Your Personalized Plan
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Protein
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Carbohydrates
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Fat
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Total Calories
⚠ Always Avoid
Vegetable oil
Canola oil
Refined sugar
Peas
Carrots
Corn
Squash
Eggplant
Pumpkin
Beets
Cook with Pam spray instead of oils
✦ Proteins measured COOKED
👍 Fat = thumb-sized portion per meal
☑ Veggies = fist or 6oz cooked — eat freely
🥦 Green & leafy only — see avoid list
⚖ Weigh everything — food scale required
⏱
Meal Spacing
Time meals 2–3 hours apart. Never skip. Consistency keeps metabolism active.
🏋
Pre-Workout
90–120 minutes before lifting. Give your body time to convert food to fuel.
⚡
Post-Workout
Immediately after — or as soon as possible. The window is real. Don't wait.