What's actually
in your report.
Every page, every number, every recommendation — explained before you buy. Including what the report can't do and who it isn't right for.
How your numbers are calculated.
No black box. Here is the exact formula behind your calorie target.
BMR — Basal Metabolic Rate
How many calories your body burns at complete rest. Calculated using Mifflin–St Jeor, the equation preferred by the Academy of Nutrition and Dietetics over Harris-Benedict because it was validated on modern populations.
(10 × kg) + (6.25 × cm) − (5 × age) + 5For women(10 × kg) + (6.25 × cm) − (5 × age) − 161TDEE — Total Daily Energy Expenditure
Your BMR multiplied by an activity factor based on what you told us about your daily movement and exercise frequency. We use five tiers from sedentary (×1.2) to very active (×1.725).
TDEE = BMR × activity factorGoal-adjusted target
Your TDEE is adjusted by a caloric delta based on your goal and preferred pace. We apply a 500 kcal deficit for weight loss (targeting ~1 lb/week), a 250 kcal surplus for muscle gain, or zero delta for maintenance.
Target = TDEE ± goal deltaDeficits are floored at 1,200 kcal (women) / 1,500 kcal (men) per NHLBI guidelines.
Macro split
Macros are distributed from your target calories based on goal, then adjusted for dietary restrictions. Low-carb preference gets a 35% carb ceiling. Diabetes flags an additional carb cap at 35% and a protein floor at 30%.
Protein: 30–35% · Carbs: 35–50% · Fat: 20–30%10 sections. Every one personalized.
Here is exactly what's in the report and what each page uses from your quiz answers.
Your numbers
The personal data pageYour exact BMR (basal metabolic rate), your TDEE (total daily energy expenditure), your daily calorie target, and your macro split in grams — not percentages. All calculated from your weight, height, age, sex, and activity level using the Mifflin–St Jeor equation, the formula used by registered dietitians.
- Calorie target to the calorie
- Protein / carbs / fat in grams
- Top 3 levers for your specific goal, ranked by impact
- 3 first action steps for this week
- 4-week results timeline
Your week
7-day meal calendarA meal schedule that reflects what you actually told us. Days you marked as "eating out" show no recipe — just "your call." Days you cook show a full suggestion adapted to your dietary pattern, allergies, and food preferences.
- Breakfasts, lunches, snacks, dinners
- Adapts to vegan / vegetarian / pescatarian / gluten-free / dairy-free / nut-free / fish-free / soy-free
- Sunday batch system: cook once → Mon/Wed/Fri lunch handled
- No suggestions for days you said you eat out
Micronutrients
What to actually eat more ofNot a generic vitamin list. This page surfaces the three to five micronutrients most likely to be limiting for your dietary pattern and goal — and tells you which foods in your existing plan already cover them.
- Iron, calcium, B12, D3, zinc, magnesium, potassium
- Adapted to dietary restrictions (vegans have different gaps than omnivores)
- Food-first approach — supplements only where food alone can't fill the gap
Oils & fats
The olive oil question, answeredA practical guide to the fats that matter: which ones to cook with, which to add cold, which are marketing. Personalized based on your health conditions (cardiovascular risk, diabetes, PCOS) and what you said you already cook with.
- Omega-3 to omega-6 ratio for your dietary pattern
- What to cook with vs. finish with
- Specific product calls (extra-virgin, avocado, coconut) with verdict
Seeds & nuts
Calorie-dense but worth itSeeds and nuts are where most people either over-eat or avoid entirely. This page explains what actually earns its calories for your goal, and what to pass on. Allergy-aware: tree nuts, peanuts, and seeds are flagged separately.
- Nut and seed recommendations filtered by your allergies
- Portion guidance by goal (weight loss vs. muscle gain vs. maintenance)
- Specific picks: hemp seeds, flax, chia, walnuts, almonds — with context
Timing, sleep & movement
When to eat, what to drink, how sleep and exercise connectThe natural 12–14h eating window, protein at breakfast, carb timing at dinner — plus a beverage guide with daily targets and what to cut first, a minimum-effective-dose movement plan for your goal, and the sleep-nutrition loop that most guides skip entirely.
- Beverage targets · daily, weekly limits, and what to avoid
- Movement guide · strength + Zone 2 sessions sized to your goal
- Sleep targets · temperature, light, last caffeine, the nutrition stack
Restaurant playbook
6 chains decodedWhat to order at Chipotle, Sweetgreen, McDonald's, Chick-fil-A, Starbucks, and The Cheesecake Factory — and what looks healthy but isn't. Only included if you said you eat out at least once a week.
- Best order per chain, macro breakdown included
- What to avoid and why (the hidden calorie bombs)
- Off-menu modifications that work
Shopping list
Walmart-verified, aisle by aisleA grocery list sized to your budget tier ($80, $140, or $220/week) and adapted to your dietary restrictions and allergies. Walmart-verified item names so you can find them. Organized by aisle so you're in and out in under 20 minutes.
- Exact item names, exact Walmart prices
- Sized to $80, $140, or $220/week budget
- Organized by produce, proteins, grains, pantry staples, dairy/alternatives
- Seasonal adjustments for cost efficiency
Reading labels
What the front of the package hidesThree patterns to spot on nutrition labels that signal a food is worse than its packaging claims. Practical, not a full nutrition-label course — just the three things that, once you see them, you can't unsee.
- Hidden sugars: the 50+ names for sugar on ingredient lists
- "Low-fat" trap: what manufacturers replace fat with
- Serving size manipulation: how 150-calorie bags become 450
Supplements
Verdicts, not recommendationsThis section doesn't tell you to buy supplements. It tells you which ones have legitimate evidence for your situation, which ones are expensive placebos, and which ones interact with conditions you flagged. Personalized to your health profile.
- Evidence verdict for: creatine, protein powder, omega-3, vitamin D, magnesium, probiotics, multivitamin
- Flagged interactions for diabetes, PCOS, thyroid, cardiovascular conditions
- "Skip" verdict for anything with weak or conflicting evidence for your goal
What this is not.
Honest words before you buy.
Not medical advice
ShapeMyMeal is general nutrition education based on publicly available dietary guidelines. It is not a substitute for advice from a physician, registered dietitian, or other licensed healthcare provider. If you have a diagnosed medical condition, review this plan with your doctor before starting.
Not a cure, not a treatment
The report may flag health conditions in its recommendations, but it does not diagnose, treat, or manage any disease. Weight and health outcomes depend on dozens of factors beyond nutrition that we cannot account for in a 14-question quiz.
Results vary. A lot.
The transformation stories you see on this site are real and self-reported. They are not typical. Genetics, sleep, stress, medications, and adherence all affect outcomes in ways our calculations cannot predict. Your results will be different.
The numbers are estimates
Mifflin–St Jeor has an error rate of ±10–15% even on healthy adults. Your real TDEE can only be measured precisely in a metabolic chamber. Use your target as a starting point and adjust after two weeks based on what the scale and your energy actually do.
Not for every situation
We do not generate a plan if you flagged: Type 1 diabetes requiring insulin management, active eating disorder history, pregnancy or breastfeeding, or severe kidney disease. These situations need direct clinical supervision. We will tell you clearly if this is the case during the quiz.
AI-free calculations
Your report is generated by deterministic code, not an AI language model. Every number you see was computed from a formula, not suggested by a model that can hallucinate. That is both a strength (reproducible) and a limitation (no nuance beyond what we programmed).
This works well for some people. Not everyone.
14 questions. Your plan in minutes.
Built from your actual weight, height, age, schedule, allergies, and goals. Not a template. Yours.
30-day money-back guarantee, no questions. Email admin@shapemymeal.com.