FREE MACRO CALCULATOR & MEAL PLAN QUESTIONS
COMMON QUESTIONS.
How the calculator, customizable meal plan, estimated portions, grocery list, meal prep, and support options work.
Is Shred Kitchen free?
Yes. The calorie and macro calculator, meal selection, estimated portions, printable plan, grocery list, and meal-prep guidance are free to use, with no account required.
How does the macro calculator work?
It uses the Mifflin–St Jeor equation as a starting estimate, applies the goal and activity level you select, sets protein by body weight, assigns approximately 25% of calories to fat, and uses the remaining calories for carbohydrates.
Which goals can I choose?
Choose Shred for a stronger deficit, Get Lean for a moderate deficit, Maintenance to hold body weight, or Gain for a slight surplus. Every result is a starting estimate that should be evaluated against real progress, performance, hunger, energy, and recovery.
Does Shred Kitchen create a personalized meal plan?
It creates a customized starting plan from the information, goal, meal count, and meal combinations you choose. The portions are practical estimates—not individualized medical nutrition care or a guarantee of exact results.
Can I choose four or five meals per day?
Yes. Choose four or five meals. Your daily targets are divided across that number of meals, and the tool estimates a protein, carbohydrate, and fat portion for each selection.
Do I have to use the exact vegetable listed in a meal?
No. The listed vegetable is a starting point. Replace it with another nutrient-dense vegetable you enjoy or combine several, keeping the total around 1–2 cups. Corn, peas, potatoes, and other starchier vegetables contribute more carbohydrates, so count those toward your carbohydrate portion.
Can I print or save my meal plan?
Yes. The completed plan and weekly grocery list both include a Print / Save PDF option.
Does it generate a weekly grocery list?
Yes. The grocery-list generator combines the ingredients from your selected meals and scales them for three, five, or seven days, one to six people, and an optional extra-food buffer.
Can I use the shopping list for multiple people?
Yes, but it multiplies the same meal portions for each person. When people have different nutrition targets, create a separate plan for each person.
What if I have allergies, a medical condition, or specific dietary needs?
Do not use foods you cannot safely eat. Check labels and cross-contact risks, and consult a physician or registered dietitian before changing your diet when medical conditions, medications, pregnancy, disordered-eating history, allergies, or specialized needs apply.
What if I want my plan reviewed or adjusted?
Join Shred Kulture for education, resources, community support, and accountability. Apply for Shred Master when you want Coach Keith to personalize the plan, review weekly check-ins, answer questions, and make adjustments with you.